Sensible snacks (under 200 calories)

Light snacks --
-- 2 Quaker rice cakes (any flavor)
100 calories/1 starch
--3 cups low-fat microwave or air-popped popcorn
80 calories/1 starch
-- 6 oz. container light yogurt (Dannon Light & Fit or Yoplait Light)
60-90 calories/1 milk
--˝ cup cottage cheese (low-fat)
70-90 calories/2 very lean meats
…Add peaches, cantaloupe, mandarin oranges, or ˝ cup of your favorite fruit
60 calories/1 fruit
-- Rabbit Bag: Combine orange wedges, apple slices, raw cauliflower and raw carrots in a plastic bag. The oranges give the veggies a zesty flavor and also prevent the apple slices from turning brown.

60-70 calories/1 vegetable and 1 fruit
-- 10-15 baked potato chips and salsa
110 calories/ 1 starch and 1 vegetable

On the go
-- 1 cup high-fiber dry cereal (Kashi, Shredded Wheat, Cheerios)
120-160 calories/2 starches
-- 1 stick low-fat string cheese
80-90 calories/1 milk
-- Laughing Cow light cheeses, such as gourmet cheese bites (5 pieces) or spreadable cheese wedges (1 wedge)
35 calories/1 very lean meat
-- 6 oz. bottle light yogurt smoothie (Dannon Light & Fit)
90 calories/1 milk
-- Fresh fruit - nature's fast food! - apples, grapes, oranges, bananas, peaches, pears, berries
60-80 calories/1 fruit
-- 6-10 almonds, walnuts, cashews, peanuts
45-50 calories/1 fat

Mini meals
-- 2 cups broth or vegetable-based soup
200 calories/2 starch and 2 vegetables
-- 1 packet instant or ˝ cup oatmeal
80-100 calories/1 starch
-- 2 Wasa crackers (whole grain)
60 calories/1 starch
with…
-- 4 slices Healthy Choice® deli turkey meat
60 calories/ 2 very lean meats
or…
-- 2 tablespoons hummus
90 calories/2 fats
-- Boost your veggie intake! Add 2 slices of cucumber and a slice of tomato.
-- 1 slice 100% whole grain toast, ˝ whole grain bagel, or ˝ English muffin
80 calories/1 starch
with…
-- 1 Tablespoon natural peanut butter
100 calories/ 2 fats
or…
-- 1 Slice low-fat American cheese
100 calories/2 lean meats
--˝ cups whole grain/high fiber cereal and ˝ cup skim milk
80 calories/˝ starch, 45 calories/ ˝ milk
--˝ whole wheat pita bread with 2 tbs. hummus
80 calories/1 starch and 90 calories/2 fats

Sweet treats
-- 1 cup sugar-free Jell-O
10 calories/Free!
For an even sweeter treat, add a spoonful of light whipped topping
-- 1 cup sugar-free pudding
90 calories/1 milk
-- 1 Smart Ones or Skinny Cow ice cream bar
100-150 calories/1-2 milks
-- 1 frozen banana with drizzle of chocolate sauce
150 calories/1 fruit and 1 starch
--"Baked" apple: Wash, cut, core and microwave the apple for 1-2 minutes, sprinkle with cinnamon and a touch of sugar or Splenda.

80-100 calories/1 fruit
-- Frozen 100% fruit bar
100 calories/ 1 starch
-- Angel food cake, 1 small slice
120-140 calories/ 2 starch
With… 1/2 cup fresh berries (60 calories/1 fruit) and a dollop of light whipped topping

Prepared by Dana Petersen, RD, LDN, Condell Medical Center