Fit4Allkids

Most families don't achieve the recommended 5+ servings of fruit and vegetables a day, so snacks in between meals are a great opportunity to get those servings in. Next time you are looking for a snack try one of these tasty suggestions:

  1. Opt for slices of low-fat cheese with slices of seedless cucumber instead of the cheese and cracker packages. The water and crunch in the cucumber balances the richness of salt and fat in the cheese and has fewer calories than full-fat cheese and crackers.
  2. Dip fresh strawberries and/or cherries in to a cup of pudding made with nonfat milk.
  3. Top a low-fat cottage cheese cup (the 4-oz package) with a favorite fruit or sprinkle it with black pepper and use as savory dip for baby carrots and sliced red peppers. Protein from the cottage cheese means this dip is more satisfying than salad dressing.
  4. Slice hard-boiled eggs and serve them on top of mini popcorn cakes for a quick at-home snack.
  5. Blend up a smoothie that is rich in antioxidants and fiber: 1 cup frozen berries (½ blueberries, ½ cherries or strawberries), ½ cup nonfat vanilla yogurt, 1 small frozen banana, ½ cup orange juice or milk.
  6. Try some edamame and rice crackers. There is no need to add salt to the edamame, since it balances the salt in the crackers. You can find edamame in the freezer section of most grocery stores.
  7. Carrot salad makes a great crunchy treat. Mix shredded carrots with canned pineapple tidbits, sprinkle with ground cinnamon and add dried cranberries or raisins. If your kids aren't a fan of dried fruit you can leave them out.
  8. Sprinkle low-fat mozzarella cheese over small corn tortilla, melt in microwave for 10-15 seconds, roll up, slice and dip into salsa.
  9. Making your own trail mix can be fun and healthy. Start with lite popcorn, either a microwave variety or made on the stove. Using leftover popcorn that is not hot, add whole grain cereal, unsalted pretzels, and dried fruit (mango, pineapple, dried cherries, sliced apricots). This is much healthier than store-bought trail mixes since many contain excessive sodium and sugar-coated dried fruit.
  10. No-sugar-added applesauce cups sprinkled with cinnamon. Dip graham crackers in for a naturally sweet, low-sugar snack.


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