Snack Attack
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Recipes & Messages
October 1
Fiesta Hummus
October 13
Peanut Butter Hummus
October 22
Banana Nut Roll-Up
October 2
Granola Bars
October 14
Tropical Fruit and Nut Snack
Mix
October 23
Roasted Corn, Pepper, and Nopales Salsa
October 15
Jalapeno Black Bean Dip
October 26
Peachy Peanut Butter Pita
Pockets
October 5
Tangy Texas Tzatziki
October 6
Texas Caviar
October 7
Trail Mix
October 8
Celery With Cream Cheese
Mousse
October 9
Apple Coleslaw
October 12
Pear Mango Salsa
October 16
Vegetable Medley with Salsa
Dip
October 27
Watermelon Salsa
October 19
Mexican Pickled Vegetables
October 28
Tomatillo Salsa
October 20
Asian Chicken Lettuce Cups
October 29
Mango and Blackeye Pea Salsa
October 21
Vegetable Sticks with Chili & Lime
October 30
Red Cabbage Salad
© 2015 Integrated Health & Wellness
Information may not be reproduced, copied, cited,
or circulated in any printed or electronic form without
written permission from Integrated Health & Wellness.
October 1, 2015
Snacking Tip: Save time by slicing a wide
variety of veggies. Store ready-to-eat
sliced vegetables in the refrigerator and
serve with dips like hummus or low-fat
dressing.
100 Calorie Snacks for your Snack Attack Container
Cottage Cheese and Cantaloupe
Top 1/2 cup of low-fat cottage cheese with 1/2 cup of diced
cantaloupe. The 1/2 cup of cantaloupe delivers 50 percent of the daily
recommended values of vitamins A and C - two vitamins that may help
promote clear skin.
Red Pepper and Goat Cheese
Slice up one medium red pepper and enjoy with 2 tablespoons soft
goat cheese. Goat cheese is tangy and flavorful, has about one third
fewer calories and one third the fat per ounce compared to cow’s milk
cheese.
Snack Recipe: Fiesta Hummus
Ingredients 1 can garbanzo beans
1/2 teaspoon cumin
1/4 teaspoon salt
1 dash of cayenne pepper
2 garlic clove (minced)
1/2 cup yogurt (plain, non-fat)
1 tablespoon lime juice
1 tablespoon sesame oil
1 jalapeno pepper (finely chopped)
2 tablespoons cilantro (chopped)
Directions 1. Drain and mash garbanzo
beans in blender, food processor or
with fork. Add remaining ingredients.
2. Blend until smooth. Chill one hour or
overnight. Serve on crackers or tortilla
chips. Promptly refrigerate leftovers.
Nutrition Information for 1/4 cup Total
Calories 122 Total Fat 4 g 6% Protein 6 g
Carbohydrates 17 g 6% Dietary Fiber 4 g
16% Saturated Fat 0 g 0% Sodium 231
mg 10%
October 2, 2015
Snacking Tip: Go for great whole grains.
Enjoy whole-wheat breads, popcorn, and
whole-oat cereals that are high in fiber
and low in added sugars, saturated fat,
and sodium. Limit refined-grain products
such as snack bars, cakes, and sweetened
cereals.
100 Calorie Snacks for your Snack Attack Container
Jicama and Honey Mustard Dip
Jicama is a root veggie that touts six grams of fiber per cup. Peel and
slice 1 1/2 cups, and dip into a mixture of 1 tablespoon Greek yogurt,
1 tablespoon mustard, and 1 teaspoon honey.
Carrots and Hummus
Chow down on 10 baby carrots with 2 tablespoons hummus. Jazz it up
with fresh herbs like dill or parsley.
Snack Recipe: Granola Bars
Ingredients
1 cup honey
1 cup peanut butter
3 1/2 cups rolled oats
1/2 cup raisins
1/2 cup carrot (grated)
1/2 cup coconut
Directions 1. Preheat oven to 350 degrees.
2. Peel and grate the carrots. 3. Put
the honey and peanut butter in a large
saucepan. Cook on low heat until they
melt. 4. Remove the pan from the heat.
Turn off the burner. 5. Add oatmeal,
raisins, carrots, and coconut to the
saucepan. Stir well, and let it cool until you
can safely touch it with your hands. 6. Put
the mix in the baking pan. 7. Press the
mix firmly into the bottom of the pan. 8.
Bake for 25 minutes. 9. Cut into 24 bars.
October 5, 2015
Snacking Tip: Nibble on lean protein.
Choose lean protein foods such as lowsodium deli meats, unsalted nuts, or eggs.
Wrap sliced, low-sodium deli turkey or ham
around an apple wedge. Store unsalted nuts
in the pantry or peeled, hard-boiled eggs in
the refrigerator to enjoy any time.
100 Calorie Snacks for your Snack Attack Container
Cucumbers and Cream Cheese
Cut one medium cucumber into long strips. Combine 2 tablespoons diced
roasted red pepper, 2 tablespoons low-fat cream cheese, and 1/4 teaspoon
cracked pepper. Spread the cream cheese mixture onto the strips.
Cucumbers are made up of mostly water, which makes them a healthy lowcalorie dipper.
Broccoli and Tzatziki Sauce
Whip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat
Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon minced cucumber.
Dip six florets into the sauce. The healthy bonus here is that eating broccoli
raw may help maintain the green veggie’s cancer-fighting nutrients.
Snack Recipe: Tangy Texas Tzatziki
Ingredients
1 peeled, seeded cucumber, finely grated
1 cup Greek yogurt
1 garlic clove, peeled and minced
1 teaspoon lemon juice
2 tablespoons chopped fresh dill
2 tablespoon chopped fresh mint
2 teaspoon olive oil
Salt and pepper to taste
Directions: Squeeze all the water out of
the cucumber and place it in a bowl. Add
the remaining ingredients and whisk to
combine. Season to taste with salt and
pepper as needed. Chill.
October 6, 2015
Snacking Tip: Keep an eye on the size.
Snacks shouldn’t replace a meal, so
look for ways to help you set limits on
how much is enough. Your Snack Attack
container is a great way to control serving
sizes.
100 Calorie Snacks for your Snack Attack Container
Baby Corn and Soy Sauce
For a super quick snack, dip 20 baby corns into low-sodium soy
sauce. Baby corn is high in folate, a B-vitamin that helps produce and
maintain new cells.
Apples and Cheese
Pair a Laughing Cow Mini Babybel Light cheese wheel with half a
baseball-sized apple, sliced. The cheese has six grams of protein and
20 percent of the daily recommended value of calcium.
Snack Recipe: Texas Caviar
Ingredients:
2 cans black-eye peas (drained and rinsed)
1 can black beans (drained and rinsed)
1 small can chopped black olives
1 small can chopped green chilies
1 to 2 cloves garlic minced
1/4 cup finely chopped sweet onion
4 to 6 scallions chopped
1 1/2 cups finely chopped bell peppers
(red, yellow, orange, or green)
1/2 cup finely chopped fresh parsley
2 Tbsp chopped fresh cilantro
2 medium size tomatoes, chopped
Directions: 1. Place canned ingredients
in a large mixing bowl. 2. Add chopped
fresh vegetables 3. Add one small bottle of
Italian salad dressing. 4. Stir ingredients
completely. Calories: 307 Protein: 24 g
Carbohydrates: 65 g Fat: 2 g
October 7, 2015
Snacking Tip: Fruits are quick and easy.
Fresh, frozen, dried, or canned fruits can
be easy “grab-and-go” options that need
little preparation. Stick to whole fruit and
limit the amount of 100% juice consumed.
100 Calorie Snacks for your Snack Attack Container
14 Almonds
Almonds don’t need any extras to be a satisfying snack. Added bonus:
They’re the most nutritionally dense nut (which means they have the
highest concentration of nutrients per calorie). Try eight of our cocoa
dusted almonds for a sweeter version.
22 Pistachios
These little guys are the biggest bang for your calorie buck. Pistachios
rank higher in protein and lower in saturated fat compared to most
other nuts. Pick the in-shell variety if you can. One study found people
consume up to 41 percent more calories from pistachios when they
don’t have to crack the shell to work for it.
Snack Recipe: Trail Mix
Makes: 2 servings
Add your favorite dried fruits and nuts.
Ingredients
1/2 ounce whole almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon chopped pitted dates
1 1/2 teaspoon chocolate chips
Preparation: Combine almonds, peanuts,
cranberries, dates and chocolate chips in a
small bowl.
October 8, 2015
Snacking Tip: Prepare homemade goodies.
For homemade sweets, add dried fruits like
apricots or raisins and reduce the amount of
sugar. Adjust recipes that include fats like
butter or shortening by using unsweetened
applesauce or prune puree for half the amount
of fat.
100 Calorie Snacks for your Snack Attack Container
Cheesy Popcorn
Toss 1 tablespoon grated Parmesan cheese and a dash of cayenne pepper
with 2 cups of freshly popped popcorn. Choose a low-fat, low-sodium prepackaged variety or pop kernels in a small paper bag in the microwave.
Grated parm can have a lot of salt, but one tablespoon has only three
percent of the daily recommended value, and only 22 calories for a whole lot
of added flavor.
Kettle Corn
Toss 1 teaspoon cinnamon and 1 teaspoon honey (1 teaspoon honey plus 1
teaspoon water microwaved for 20 seconds to thin it out) with 2 cups freshly
popped popcorn. Try shaking it all up in a paper bag or a container with a lid
on it for even topping distribution.
Snack Recipe: Celery With Cream
Cheese Mousse
6 servings
Ingredients
1/4 C low-fat whipped cream cheese
1/4 C fat-free plain yogurt
2 Tbsp scallions (green onions), rinsed and
chopped
1 Tbsp lemon juice
1/2 tsp ground black pepper
6 celery sticks, rinsed, with ends cut off
1 Tbsp chopped walnuts
Directions 1 Combine cream cheese,
yogurt, scallions, lemon juice, and pepper.
Mix well with a wooden spoon. 2 Spread
mixture evenly down the middle of each
celery stick. 3 Cut each stick into 5 pieces.
Top with chopped walnuts, and serve.
calories
35 Total fat 2 g Saturated fat
1 g Cholesterol
4 mg Sodium
58
mg Total fiber
1 g Protein 2 g
Carbohydrates
3 g Potassium
131
mg Vitamin A
6% Vitamin C
6%
Calcium
4% Iron
2%
October 9, 2015
Snacking Tip: Pairing protein and carbohydrate
will help the snack to keep you fullest for the
longest. Examples include having apple and
string cheese, whole wheat crackers with
peanut butter, carrots and hummus, or plain
yogurt and fresh fruit.
100 Calorie Snacks for your Snack Attack Container
Hard Boiled Egg Whites and Mustard
Boil four eggs for 12 to 15 minutes. Let them cool, de-shell, slice in half, and
remove the yolks with a spoon. Sprinkle with pepper and dip in 1 tablespoon
mustard. The really yellow mustards get their color from turmeric, an antiinflammatory spice. If you add 1 teaspoon baking soda to the water, the eggs
will be easier to peel.
Mexican Potato
There’s always the option to bake a potato, but for a quick snack version
turn to the microwave. Pierce a medium potato (about the size of a computer
mouse) a few times with a fork, and microwave on high for about five
minutes, or until soft (you should be able to remove a knife without any
resistance). Top half of the potato with 1 tablespoon salsa and 1 tablespoon
plain Greek yogurt (a great substitute for sour cream).
Snack Recipe: Apple Coleslaw
Makes 4 (1 cup) servings
Ingredients
2 cups washed, cabbage, shredded
1/2 cup grated carrot
1/2 green bell pepper
1 apple
Dressing:
5 Tablespoons plain low-fat yogurt
1 Tablespoon mayonnaise, low-fat
1 teaspoon lemon juice
1/4 teaspoon celery seed
1/8 teaspoon black pepper
Directions Peel the carrot. Grate it with a
grater. Chop green pepper and apple into
small pieces. Put the cabbage, carrot,
green pepper, and apple in a large mixing
bowl. Stir together. Combine yogurt,
mayonnaise, lemon juice, and celery seed
in a small bowl. Stir together to make a
dressing. Pour the dressing over the salad.
Toss to mix. Add pepper to taste.
October 12, 2015
Snacking Tip: Be prepared. Have snacks
ready for when you get hungry. For
example, keep healthy snacks with you at
work or school, in your car, and at home. If
you have a healthy snack easily available,
it’s less likely that you’ll pick a candy bar
or bag of chips instead.
100 Calorie Snacks for your Snack
Attack Container
Frozen Grapes
Grapes make a great snack fresh or frozen. Enjoy 1 cup (about 28
grapes).
Strawberries and Goat Cheese
Pair 10 large strawberries with 1 tablespoon soft goat cheese.
This serving of strawberries has over 100 percent of the daily
recommended value of vitamin C.
Snack Recipe: Pear Mango Salsa
Makes 6 servings. 1/4 cup per serving.
Prep time: 30 minutes
Ingredients
2 medium pears, peeled, cored, and cut
into small chunks
1/2 mango, peeled, seeded, and cut into
small chunks
1/3 cup finely chopped yellow bell pepper
1/3 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
1 small jalapeno pepper, seeded and finely
chopped
3 tablespoons finely chopped fresh cilantro
2 teaspoons vegetable oil
lime juice to taste
salt to taste
Preparation Mix all ingredients in a bowl
and refrigerate in a covered container for
at least 30 minutes or up to 3 hours before
serving.
October 13, 2015
Snacking Tip: Replace the candy dish
with a fruit bowl at home and at work.
100 Calorie Snacks for your Snack
Attack Container
Kiwi and Coconut
Slice one large kiwi and top with 1 tablespoon unsweetened
shredded coconut. One kiwi has all the vitamin C to meet the daily
recommended value.
Dark Chocolate
Let’s be honest, this snack doesn’t need any friends. Enjoy three
squares or five dark chocolate kisses. A bit of the dark stuff can help
regulate levels of the stress hormone cortisol.
Snack Recipe: Peanut Butter Hummus
20 minutes
10 minutes 8 servings
1/3 C hummus and 5 pita chips
Ingredients
For dip:
2 C low-sodium garbanzo beans (chick peas),
rinsed
1/4 C low-sodium chicken broth
1/4 C lemon juice
2-3 Tbsp garlic, diced (about 4-6 garlic cloves,
depending on taste)
1/2 C creamy peanut butter (or substitute other
nut or seed butter)
1/4 tsp cayenne pepper (or substitute paprika for
less spice)
1 Tbsp olive oil
For pita chips:
4 (6 1/2-inch) whole-wheat pitas, each cut into 10
triangles
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove) (or 1/2 tsp
garlic powder)
1/4 tsp ground black pepper
Directions
1 Preheat oven to 400 degrees F. 2 To prepare
the hummus, combine all ingredients for the dip
and mix them in a food processor or blender.
Puree until smooth. 3 prepare the chips, toss
the pita triangles with the olive oil, garlic, and
pepper. 4 Bake chips on a baking sheet in a 400
degrees F oven for 10 minutes, or until crispy. 5
Arrange pita chips on a platter, and serve with the
hummus. Note: If you can’t find beans that are
labeled “low sodium,” compare the Nutrition Facts
panels to find the beans with the lowest amount
of sodium. Rinsing can help reduce sodium levels
further. calories
235 Total fat 9 g Saturated
fat 1 g Cholesterol
0 mg Sodium 225 mg Total
fiber 5 g Protein
9 g Carbohydrates
32 g
Potassium
259 mg Vitamin A
0% Vitamin
C
8% Calcium 4% Iron
10%
October 14, 2015
Snacking Tip: The size of the snack
should be the right size, a good balance
between enough calories to satisfy you,
but still not too many. Nuts are a healthy
snack, but the portion size should be small
as it is very easy to eat too many calories.
100 Calorie Snacks for your Snack Attack Container
Pretzels and Mustard
Pair one serving of pretzels with 1 tablespoon of honey mustard. (120
calories)
Pineapple and Cottage Cheese
1/2 cup pineapple + 1/2 cup cottage cheese = 120 calories
Snack Recipe: Tropical Fruit and Nut
Snack Mix
Makes 5 servings. 3/4 cup per serving.
Prep time: 5 minutes Cook time: 20
minutes
Ingredients
1 tablespoon butter
1/4 cup honey
1 teaspoon almond or coconut extract
1 teaspoon ground cinnamon
2 cups old fashioned oats
nonstick cooking spray
1/2 cup sliced almonds
3/4 cup dried tropical fruit bits
1/2 cup banana chips
1/4 cup raisins
Preparation 1. Preheat oven to 350
degrees F. 2. Melt butter in a medium
saucepan. Add honey, almond or coconut
extract, and cinnamon; mix well. 3. Stir in
oats and transfer to a baking sheet coated
with nonstick cooking spray. Spread into a
1-inch thick layer. 4. Bake for 10 minutes,
stirring once. Stir in almonds and bake
for 5 to 10 minutes more. 5. Remove
from oven and toss with dried fruit. Let
cool completely and serve. Nutrition
information per serving: Calories 384,
Carbohydrate 62 g, Dietary Fiber 7 g,
Protein 9 g, Total Fat 13 g, Saturated Fat 4
g, Trans Fat 0 g, Cholesterol 6 mg, Sodium
67 mg
October 15, 2015
Snacking Tip: Don’t skip breakfast.
People who avoid breakfast tend to nibble
on snacks during the mid-morning, which
can be a problem if those snacks are junk
foods.
100 Calorie Snacks for your Snack Attack Container
Blueberries and Walnuts
Enjoy 1/2 cup fresh blueberries with 1/2 ounce of walnuts. (130
calories)
Celery and Peanut Butter
1 celery stalk (about 6 inches long) sliced diagonally dips easily into 1
tablespoon of peanut butter for less than 100 calories.
Snack Recipe: Jalapeno Black Bean
Dip
Makes 8 servings. 1/2 cup per serving 2
(15-ounce) cans black beans, rinsed and
drained
3/4 cup chopped onion
3/4 cup chopped tomato
3/4 cup pickled jalapeno slices (including
some of the liquid)
1/4 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
2 cloves garlic, chopped
Optional Toppings
Crumbled Cotija cheese
Sliced green onions
1. In a medium saucepan, stir together
beans, onions, tomatoes, jalapenos, water,
and seasonings. 2. Cook over medium
heat for 5 minutes or until very hot, then
cover and simmer over medium-low heat
for 10 minutes. 3. Let cool slightly then
pour into a blender container, cover with
a tight fitting lid, and blend until almost
smooth. 4. Pour bean dip into a serving
dish and top with cheese and green
onions, if you like. 5. Serve with cut fresh
vegetables or baked chips.
October 16, 2015
Snacking Tip: Make your own. Enjoy
preparing and eating your own snacks using
fresh ingredients. Experiment with new
recipes to replace your favourite snack foods
with healthy homemade alternatives.
100 Calorie Snacks for your Snack Attack Container
Peach and Raisins
One medium peach paired with 1 tablespoon of raisins is a delicious snack
for only 91 calories.
Berries and Cream
When you are craving a sweet snack indulge in 1 cup of blueberries with
2 tablespoons whipped topping.
Snack Recipe: Vegetable Medley with
Salsa Dip
Ingredients
2 carrots, cut into 3-inch sticks
2 celery stalks, cut into 3-inch sticks
1/2 jicama, peeled and cut into 3-inch
sticks
1 bunch radishes, trimmed
6 green onions, trimmed
1 cup low-fat free sour cream
1 cup pico de gallo
Preparation: In a small bowl, mix sour
cream and pico de gallo Makes 4 servings.
1 cup vegetables and 1/2 cup salsa dip per
serving. Prep time: 20 minutes Nutrition
information per serving Calories 109,
Carbohydrate 22 g, Protein 6 g, Total Fat
0 g, Saturated Fat 0 g, Cholesterol 2 mg,
Sodium 247 mg, Dietary Fiber 7 g
October 19, 2015
Snacking Tip: Enjoy foods from all the
food groups. Eating a variety of foods gives
your body what it needs - energy and
nutrients - to look good and feel great.
100 Calorie Snacks for your Snack
Attack Container
Maple-Cashew Pear
Mix 1 teaspoon cashew butter with 1 teaspoon pure maple syrup. Slice
1/2 of a medium pear and dip.
Greek Tomatoes
2 medium tomatoes chopped and mixed with 2 tablespoons feta and 1
squeeze lemon juice.
Snack Recipe: Mexican Pickled
Vegetables
Makes 8 servings. 1 cup per serving.
Prep time: 15 minutes | Cook time: about
20 minutes
Chill time: best if chilled for at least 1 hour
1 pound red potatoes (about 4 medium
potatoes), cut into cubes
3 medium carrots, peeled and sliced
2 jalapeno peppers, stemmed and cut into
thick slices
2 cloves garlic, thinly sliced
2 bay leaves
1 bell pepper, cut into strips
1/2 medium onion, cut into strips
1 cup cider vinegar
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon sugar
1. Place potatoes in a saucepan with
1/4-inch of water (or place in a steamer
basket). Bring water to a boil; cover and
steam for 5 minutes. 2. Add carrots;
cover and steam for 5 minutes more or
until potatoes are tender. Remove from
heat and run under cold water to quickly
cool vegetables. 3. Place in a large bowl/
jar or resealable bag with all remaining
ingredients. Cover and refrigerate for
at least 1 hour or overnight, stirring
occasionally. 4. Serve chilled.
October 20, 2015
Snacking Tip: Do not go on a very lowcalorie diet. When your body does not get
the calories it needs, it slows down how
fast it burns the calories. You might get so
hungry you eat a lot at once (binging). So
rather than helping you to lose weight, fad
diets or very low-calorie diets can make
it easier to gain weight. Keep your body
burning calories by snacking smart each
day.
100 Calorie Snacks for your Snack
Attack Container
Shrimp Cocktail
8 large shrimp with 2 tablespoons classic cocktail sauce.
Chips and Salsa
10 baked tortilla chips with 1/4 cup salsa.
Snack Recipe: Asian Chicken Lettuce
Cups
Servings: 4
Serving Size: cup chicken
Mixture + 2 lettuce leaves
Prep Time: 15 minutes
1 cup chopped, cooked chicken breast
cup thinly sliced green onions (green parts
only)
cup finely chopped water chestnuts (or use
cup chopped celery instead)
cup frozen peas & carrots mix, thawed
2 tablespoons light Asian or Sesame dressing
8 iceberg lettuce leaves (cup-shaped)
1. In a medium bowl, mix chicken, green
onions, water chestnuts (or celery), peas &
carrots, and dressing. Stir well. 2. Microwave
chicken mixture for 1 minute to warm. 3.
Scoop cup of the chicken mixture onto each
lettuce leaf. Serve right away.
October 21, 2015
Snacking Tip: Enjoy your favorite foods.
Just enjoy them a little at a time. When
you deny yourself something you like
to eat, you may spend time and energy
thinking about it. Later, you may end up
eating more than you would have if you
had just eaten a little of it in the first
place. Moderation is always best.
100 Calorie Snacks for your Snack
Attack Container
Two Laughing Cow Light Garlic & Herb Wedges on Cucumber
Slices
Laughing Cow Cheese is a great snack to pack for lunch. They come in
pre-sliced individual triangles so you can grab a few and go! For a nocarb option, pair them with cucumber, celery or carrots.
1 oz Low-Fat Greek Yogurt and Raspberries
Greek yogurt with berries is a sweet pick-me-up any time of the day
to keep you energized. Greek yogurt has more protein than regular
yogurt so you’ll feel full until your next meal.
Snack Recipe: Vegetable Sticks with
Chili & Lime
1 cucumber, peeled and cut into sticks
1 small jicama, peeled and cut into sticks
1 medium zucchini, cut into sticks
1 carrot, peeled and cut into sticks
2 tablespoons lime juice (or to taste)
1/4 teaspoon salt
1/8 teaspoon chili powder
Dash cayenne pepper (optional)
1. Combine jicama, cucumbers, zucchinis,
and carrots in a medium bowl. 2. Add lime
juice and stir. 3. In a small bowl, combine
salt, chili powder, and cayenne pepper
(optional). Sprinkle over cut vegetable
sticks. 4. Put vegetable sticks onto a plate
or in cups and enjoy with friends. Lime
and chili powder taste great on fruit too!
Try sprinkling some on cut-up cantaloupe,
honeydew, watermelon, pineapple,
strawberries, mangos, and oranges.
October 22, 2015
Snacking Tip: Squeeze in vegetables and
fruits throughout your day.
- When you are thirsty, grab some fruit
instead of soda or juice.
- Grab a fruit or vegetables as a snack-to-go.
- Eat cut-up, fresh vegetables like broccoli
with a yogurt dip for a snack or at parties.
- Make half your plate vegetables and fruits.
- Add spinach and tomatoes to your
sandwiches. Use avocado instead of
mayonnaise.
- Try fresh salsa or avocado instead of dressing on salads.
- Eat your vegetables at dinnertime.
100 Calorie Snacks for your Snack Attack Container
1/2 Mango & 2 oz of Low-Fat Cottage Cheese
The flavor combination of cottage cheese and mango is super tasty, and the
nutrition and energy boost this mighty snack provides is so worth it.
3 Low-Fat Cheese Sticks
You can virtually take cheese sticks anywhere! They have a good amount
of protein - about 7 grams per stick - which will help you feel full between
meals. Select low-fat cheese (look for skim milk as an ingredient) to cut the
fat by about half.
Snack Recipe: Banana Nut Roll-Up
Servings: 1
Serving Size: 1 roll-up
Prep Time: 5 minutes
1 whole wheat tortilla
1 tablespoons peanut butter
1 teaspoon honey
1 medium banana, peeled
1. Warm the tortilla to soften (microwave
for 15-20 seconds). 2. Spread peanut
butter evenly across the tortilla. 3. Drizzle
honey over peanut butter. 4. Lay banana
across the bottom half of the tortilla.
Tightly roll tortilla around banana. Press
gently to close roll-up. 5. Cut in half and
enjoy.
October 23, 2015
Snacking Tip: Keep healthy foods ready
for snacks and to take with you. That way
when you are hungry or on the go, you
will have something prepared. You will
not have to rely on whatever is available,
which may not be healthy. Also, you can
save money!
100 Calorie Snacks for your Snack Attack Container
1 cup Cantaloupe and 1/2 cup Strawberries with 1 tsp of
Almond Slices on Top
Kick your fruit salad up a notch with a little healthy fats added from
the almond slices. Enjoy the added crunch factor!
1/2 cup Dried Apricot Halves
Eating dried apricots is one of the healthiest ways to eat them. Dried
fruit is full of fiber and apricots are naturally full of vitamin A. 1/2 cup
equals 50 percent of your daily intake of vitamin A.
Snack Recipe: Roasted Corn, Pepper,
and Nopales Salsa
Makes 8 servings. 1/2 cup per serving.
Prep time: 20 minutes Cook time: 10
minutes
4 poblano peppers, stemmed, seeded
2 jalapeno peppers, stemmed, seeded,
and halved
2 ears fresh corn
1 1/2 cups chopped tomato
1/2 cup chopped, cleaned, raw nopales
(cactus leaves)
1/2 cup chopped red onion
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
1. Place all peppers and corn on a baking
sheet. Broil for about 10 minutes, turning
to lightly char all sides of the peppers and
corn. 2. Place peppers in a small paper
bag and fold over the top; let stand for 5
minutes. Rub off skins and remove seeds
and stems. 3. Chop poblano and jalapeno
peppers. 4. Cut corn off cob and place in
a medium bowl; add chopped peppers
and all remaining ingredients and stir.
Cover and refrigerate until ready to serve.
Nutrition information per serving: Calories
70 Carbohydrate 14 g Dietary Fiber 4 g
Protein 2 g Total Fat 1 g Saturated Fat 0 g
Trans Fat 0 g Cholesterol 0 mg Sodium 80
mg
October 26, 2015
Snacking Tip: Listen to your body’s
hunger cues.
- Eat when you are hungry.
- Stop eating when you are full. Not sure
if you are still hungry? Wait 20-30 minutes.
If you are still hungry, then serve yourself
another small portion.
- Try not to eat when you really want
something else.
100 Calorie Snacks for your Snack Attack Container
1 Hard Boiled Egg with 1/2 cup Sweet Green Peppers
Hard boiled eggs are the ideal snack if you’re cutting carbs and adding
protein. Just one will keep your feeling full between meals.
1 Tbsp of Almond Butter and Apple Slices
Apples and nut butters are a classic snack and so delicious. Use
almond butter as it’s higher in fiber and has less carbs.
Snack Recipe: Peachy Peanut Butter
Pita Pockets
Makes 4 servings. 1/2 pita pocket per
serving.
Prep time: 10 minutes Cook time: 10
seconds
2 medium whole wheat pita pockets
1/4 cup reduced fat chunky peanut butter
1/2 apple, cored and thinly sliced
1/2 banana, thinly sliced
1/2 fresh peach, thinly sliced
1. Cut pitas in half to make 4 pockets
and warm in the microwave for about 10
seconds to make them more flexible. 2.
Carefully open each pocket and spread a
thin layer of peanut butter on the inside
walls. 3. Fill with a combination of apple,
banana, and peach slices. Serve at room
temperature. Nutrition information per
serving: Calories 180, Carbohydrate 26
g, Dietary Fiber 4 g, Protein 7 g, Total
Fat 7 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 217 mg
October 27, 2015
Snacking Tip: Always read nutrition
labels. Choose foods with less saturated
and trans fat, salt (sodium) and sugar.
Note that Total Fat can include healthy fats
and oils (low in saturated fat and no trans
fat, such as safflower and olive oil).
100 Calorie Snacks for your Snack Attack Container
Six Whole-Grain Pretzel Sticks
For those who don’t like nuts, pretzels are just as convenient when
you’re on the move. To stay under 100 calories, stick to six wholegrain pretzel sticks. This snack is cholesterol-free, low in fat and sugar,
and provides more than 3 g of fiber.
Cheese-Stuffed Pita Pocket
Here’s one that’s easy to make and gives you the satisfaction of biting
into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2
ounce part-skim ricotta cheese. The fiber and protein will help fill you
up, and the whole snack has less than a gram of saturated fat.
Snack Recipe: Watermelon Salsa
Makes 8 servings. 1/2 cup per serving.
Prep time: 15 minutes
3 cups chopped watermelon
1/2 medium onion, chopped
1/2 red bell pepper, chopped
1 tablespoon seeded and chopped
jalapeno pepper
2 tablespoons chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon vegetable oil
In a medium bowl, mix all ingredients.
Serve immediately or cover and refrigerate
for up to 1 hour to allow flavors to blend.
Nutrition information per serving: Calories
28, Carbohydrate 6 g, Dietary Fiber 1 g,
Protein 1 g, Total Fat 1 g, Saturated Fat 0
g, Trans Fat 0 g, Cholesterol 0 mg, Sodium
2 mg
October 28, 2015
Snacking Tip: Be mindful while you eat! Eat
slowly and consciously, savoring each bite.
Try not to mix eating with other activities, like
watching TV or using other electronics. This
can help you from overeating without realizing
it. If you have to snack while watching TV,
choose healthy snacks like plain popcorn,
pretzels, fruit salad, or vegetables with a
yogurt dip.
100 Calorie Snacks for your Snack Attack Container
Yogurt With Sunflower Seeds
Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The
seeds add plenty of texture but only 19 calories. The yogurt is a good source
of protein, and the entire snack has less than half a gram of saturated fat.
Make sure to use unsalted sunflower seeds, especially if you are watching
your sodium.
1/3 Cup Dry Oat Squares Cereal
If you’re a cereal fan, try leaving out the milk for a convenient, low-calorie snack.
Pour 1/3 cup dry oat squares cereal into your snack attack container. Each
serving has 70 calories and barely any saturated fat. Other types of whole-grain
cereals also work well. Just stay away from overly sweetened varieties.
Snack Recipe: Tomatillo Salsa
Makes 4 servings. 1/2 cup per serving.
Prep time: 20 minutes
18 medium-size tomatillos (about 2
cups), husks removed, washed, and finely
chopped
1/2 cup chopped onion
1/2 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon sugar
2 serrano chilies, seeds removed and
finely chopped
Combine all ingredients in a medium
bowl. Serve or cover and refrigerate for
up to 3 days. Nutrition information per
serving: Calories 38, Carbohydrate 9 g,
Dietary Fiber 2 g, Protein 2 g, Total Fat
0 g, Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 150 mg
October 29, 2015
Snacking Tip: Choose relatively
unprocessed foods when you can, if you
can. Practically everything you eat is
processed in some way but not all of it is
processed equally. Heavily processed food
is often loaded on fat, sugars and salt, but
is very low on vitamins, minerals and fiber.
Don’t fool your taste buds and stick to real
food
100 Calorie Snacks for your Snack Attack Container
Turkey Roll-Ups
Four slices smoked turkey rolled up in large romaine lettuce leaves,
and dipped in 2 teaspoons organic honey mustard.
Tuna Salad
Mix together 2 tablespoons water-packed tuna with 1 teaspoon of
Greek yogurt and a teaspoon of diced onion.
Snack Recipe: Mango and Blackeye
Pea Salsa
Makes 10 servings. 1/2 cup per serving
Ingredients
1 (15 1/2-ounce) can blackeye peas,
drained and rinsed
1 1/2 tomatoes, finely chopped
1 mango, peeled and finely chopped
2 green onions, chopped
1 tablespoon vegetable oil
1 tablespoon white vinegar
juice of half a lime
1 teaspoon ground cumin
1/2 teaspoon garlic powder
Preparation 1. In a large bowl, combine
all ingredients and mix well. 2. Serve
immediately or cover and refrigerate for
up to 4 hours to allow the flavors to blend.
3. Serve with baked pita or corn chips.
Nutrition information per serving: Calories
83, Carbohydrate 14 g, Dietary Fiber 3 g,
Protein 4 g, Total Fat 2 g, Saturated Fat 0
g, Trans Fat 0 g, Cholesterol 0 mg, Sodium
108 mg
October 30, 2015
Snacking Tip: Use snacks to fill nutritional
gaps. Make your snacks count. Since
most people don’t get enough fruits and
vegetables, always include these healthy
items. Fruits and vegetables provide
essential vitamins and minerals, are low in
calories and high in fiber.
100 Calorie Snacks for your Snack Attack Container
Cucumber Salad
1 sliced large cucumber tossed with 2 tablespoons chopped red onion
and 2 tablespoons apple cider vinegar.
Greek Tomatoes
2 medium tomatoes chopped and mixed with 2 tablespoons feta and 1
squeeze lemon juice.
Snack Recipe: Red Cabbage Salad
Makes 4 (1 cup) servings
Ingredients:
1/2 head of red cabbage, shredded
4 carrots, grated
4 green onions, chopped
1/2 bunch cilantro, chopped
3 tablespoons apple cider vinegar
2 tablespoons canola oil
1 tablespoon lemon jiuce
salt and pepper to taste
Directions: In a large bowl combine
cabbage, carrots, green onions and
cilantro. In a smaller bowl, whisk together
apple cider vinegar, canola oil and lemon
juice. Toss dressing with vegetables.
Season with salt and pepper to taste.