Healthy Snacking
When you feel hungry and want something that fills you up without giving you a fat and sugar overload, these healthy, easy mini-meals are a good choice.
A one-ounce serving of cheese equals one slice, or four cubes about the size of dice; 20 peanuts equals one serving.
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Fruit pieces (try apple, pear or banana) with 1 – 2 tablespoons peanut butter.
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One serving baked wheat crackers with 1 ounce lowfat cheese or 1 – 2 tablespoons peanut butter.
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Two slices whole grain or pita bread with 1 – 2 tablespoons peanut butter.
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One cup instant soup or 1 cup pasta (add canned beans for protein).
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3/4 cup bran or whole grain cereal with fruit and/or nuts (in moderation).
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One cup of bean chili with 1 ounce lowfat cheese and one serving of baked tortilla chips.
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One serving of baked wheat crackers with 1/2 a medium can of water-packed tuna and 1 ounce lowfat cheese.
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One cup cooked instant rice with 1/2 cup baked beans.
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Two slices whole grain bread or 1 serving of baked wheat crackers with 1 tablespoon low-sugar fruit preserves or jelly and/or 1 – 2 tablespoons peanut butter.
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One bagel or waffle with 2 tablespoons light cream cheese or 1 tablespoon peanut butter.
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One cup lowfat or fat-free cottage cheese with fresh or canned fruit in light syrup.
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One packet instant oatmeal with 1/4 cup skim or lowfat milk.
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One lowfat fruit or granola bar with 1 cup lowfat or skim milk.
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One serving of graham crackers, animal crackers or gingersnaps with 1 cup of skim or lowfat milk.
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One packet regular or low-sugar hot cocoa with 3/4 cup skim or lowfat milk.
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Carrots and celery (as many as you want!) with 1 – 2 tablespoons fat- free blue cheese or ranch dressing.
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One cup yogurt with 1 serving of graham crackers or sprinkled with granola.
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1/3 cup hummus on 1 whole wheat pita.
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One hard-boiled egg with 1 slice whole wheat bread and 1 tablespoon jelly or fruit preserves.
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Two servings of baked tortilla chips with 1/2 cup salsa and 1 ounce lowfat cheese.
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Stocking your room...
These foods are healthy, filling, easy to prepare and store. They can be cooked in a small microwave and/or stove and stored in a small refrigerator. All can be purchased in convenience stores in and around campus.
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bran or whole grain cereal; instant oatmeal packets
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skim or lowfat milk, regular or chocolate
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frozen mini bagels and waffles
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whole grain sliced and pita bread
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fruit juice (not juice drinks) and V-8 juice
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fresh, dried or canned fruit
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granola or energy bars
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lowfat yogurt and pudding cups
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celery and whole or baby carrots
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lowfat or fat-free dip or dressing
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peanut butter (unhydrogenated is best, but must be refrigerated)
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all-fruit preserves or jelly
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lowfat cottage cheese and fruit combo
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lowfat graham, animal or whole wheat crackers; gingersnaps
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lowfat string or cubed cheese
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light cream cheese
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nuts, trail mix, sunflower and pumpkin seeds (eat in moderation)
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fat-free/lowfat microwave popcorn or popcorn kernels
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rice cakes (flavored ones are great for sweet cravings)
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canned soup, soup cups, noodle bags
bean chili
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regular or instant pasta
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instant rice and mashed potatoes
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canned baked beans
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baked tortilla or potato chips, pretzels
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canned tuna in water
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hummus (can get powdered to mix as needed)
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eggs
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hot cocoa (preferably low-sugar)
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