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Snacks
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Serving Size
Average Calories
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Serving Tips
& Comments
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Fresh
Fruits
Apple, orange, tangerine, pear, Kiwi, banana, cantaloupe,
honey dew, plums, all berries, nectarine, mango, apricots,
grapes (17 per serving)
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1 med. Size fruit /or
½ cup = 80 calories
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Eat a variety of all these healthy fruits 2-3 per day
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Veggies
Baby
carrots, celery sticks, pickles, cauliflower, broccoli, cucumbers,
fresh green beans, bell peppers… and fresh, non-starchy veggies
you like!
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These are them most nutritious low calorie snacks you can
eat. Dip them in a non-fat calories dressing if you choose.
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Nuts
Almonds, walnuts, unsalted roasted peanuts, sunflower seeds,
toasted soy beans
Pop
corn (easy on salt, no butter)
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¼ cup or approx
15 nuts = 75 calories
3
cups (cooked) = 90 calories
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Tip: Buy these nuts in large 24+ oz. bags and mix them all
together in small equal portions. Add some raisins for a
bit of sweetness and fiber |
Dried
Fruit
Apricots, figs, dates, raisins
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¼ cup or 4-5 pieces = 60 calories |
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These are high-fiber but high in natural sugar |
Yogurt
Choose low-fat, low-sugar variety
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1/2 cup = 80 calories or 110 with a little fruit |
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Mix in fresh cut fruit, berries, pear nectarine, peach, etc |
Cottage
Cheese
Choose non-fat or 2% low-fat
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½ cup = 80 - 100 calories |
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Mix in low sugar fruit, cocktail or fresh cut peaches, nectarine,
etc. |
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Frozen
yougurt
Fat free or regular
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1/3 cup = 80 calories |
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Try 1/3 cup, it maybe just enough to satisfy your sweet tooth
after dinner |
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Sorbet/Sherbet |
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1/3 cup = 80 calories |
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