1. Snacks are a good way to fill in some of the healthy foods you need in your diet. Keep snacks small and healthy! Snacks should be just big enough to take the edge off your hunger between meals, not something to fill up on. Snacks also need to be healthy foods – NOT treat foods. Don’t use snack time as a treat time! Only snack when you are hungry! Don’t snack out of habit, boredom, etc. Eating when you are not hungry is not healthy. Try a calorie free drink first to see if you are just thirsty, not actually hungry. Carb and protein combos can help keep you stable! Combine some healthy carbohydrates (fruit, crackers, popcorn, cereal, bread, etc.) for energy and protein (low fat cheese, nuts, lean meats, boiled egg, etc.) to keep your energy from crashing before your next meal. Yogurt, milk and beans have carbs and protein already combined for you! Healthy Snack Tips Add a string cheese or handful of nuts or roasted soy nuts to give these fruit and veggie snack grabs a little protein power. Baggies of veggie bites- baby carrots, cherry tomatoes, cucumber slices, bell pepper strips, … Drizzle on a little light dressing! Apple, banana, peeled orange, pear, bag of grapes… Apple slices dipped in vitamin C juice + cinnamon sprinkles Tangy veggie bites- slices of jicama, cucumbers, tomatoes, etc. with lemon juice and chili powder! Vegetable juice. Try the spicy ones! Nibbles on-the-go: Try these quick-grab portable pick-me ups at home or out. Baggies of dried fruit, pretzels & nuts or roasted soy nuts. Baggies of light popcorn. Grab a string cheese, too! Whole grain crackers and a string cheese or some nuts. ½ sandwich or pita with lean meat, tuna or egg salad. String cheese & small box/pouch of 100% vitamin C juice. Baggie of whole grain dry cereal. Try stirring into vanilla yogurt or other flavor yogurt.

2. Here are some ideas for at-home snack attacks. Remember, small and healthy – and try including both protein and carbs for lasting energy! Snacks To Cool Off Your Hunger Try these when you need a cool hunger fix. Mix 1 cup each: orange or apple juice, cranberry juice and chopped fruit. Pour in paper cups with plastic spoon and freeze. Banana or strawberry slices topped with light vanilla yogurt. Stir cold fruit salad (fresh or canned) into light vanilla yogurt. Stir cold fruit salad (fresh or canned) into cottage cheese. Cottage cheese and raisins sprinkled with cinnamon. Blend 1 cup 1% milk, ½ frozen banana, and ½ cup frozen berries. Frozen bananas or grapes and a glass of milk. Frobana freeze: cut banana into chunks, dip into flavored yogurt of choice, roll in crushed graham crackers, and freeze. Bowl of “fruit cereal”: sliced bananas &/or other fruit and 1% milk. Try partially thawed frozen strawberries with vanilla flavor added. Honeydew melon wedges sprinkled with lime juice. Bowl of whole grain cereal and 1% milk. Fill center of ½ cantaloupe with sugar free jello and refrigerate. When set, cut in half and enjoy. Simple Snack Samples Throw these together in a flash for a yummy quick bite. Salsa or hummus + baked tortilla chips, carrots, bell peppers, etc. Try mixing salsa into cottage cheese, then dipping! Layer light vanilla yogurt; bananas/berries/craisins; grahams crumbled or cereal. Repeat layers. Mix shredded carrots, raisins & light vanilla yogurt – a quick salad. Try adding chopped apples and nuts. Season fat free cream cheese: garlic+herb; taco; cinnamon+sugar Scoop and eat with pretzels, whole grain crackers, or veggies. Popcorn seasoned with lemon & chili; garlic powder; or cinnamon. Canned refried beans mixed with salsa or chilies. Dip in with baked tortilla chips or veggies. Chopped boiled egg or some tuna mixed with light mayo. Put on a slice of bread or use as dip with whole grain crackers. Unsweetened apple sauce with a dash of cinnamon or vanilla. Graham crackers and 1% milk. Whole wheat toast with apple butter and cinnamon + glass of milk. Instant oatmeal pack- cook with handful of berries and cinnamon. Whole grain tortilla spread with light cream cheese and cinnamon. Small tortilla spread with canned refried beans and salsa. Slice of whole grain bread, ½ English muffin, or ½ bagel topped with pizza sauce and low fat mozzarella cheese, melted. * * * *Consider adding a protein food for more lasting energy. * * * *