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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.

  • Fruit pieces (try apple, pear or banana) with 1 – 2 tablespoons peanut butter.
  • One serving baked wheat crackers with 1 ounce lowfat cheese or 1 – 2 tablespoons peanut butter.
  • Two slices whole grain or pita bread with 1 – 2 tablespoons peanut butter.
  • One cup instant soup or 1 cup pasta (add canned beans for protein).
  • 3/4 cup bran or whole grain cereal with fruit and/or nuts (in moderation).
  • One cup of bean chili with 1 ounce lowfat cheese and one serving of baked tortilla chips.
  • One serving of baked wheat crackers with 1/2 a medium can of water-packed tuna and 1 ounce lowfat cheese.
  • One cup cooked instant rice with 1/2 cup baked beans.
  • 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.
  • One bagel or waffle with 2 tablespoons light cream cheese or 1 tablespoon peanut butter.
  • One cup lowfat or fat-free cottage cheese with fresh or canned fruit in light syrup.
  • One packet instant oatmeal with 1/4 cup skim or lowfat milk.
  • One lowfat fruit or granola bar with 1 cup lowfat or skim milk.
  • One serving of graham crackers, animal crackers or gingersnaps with 1 cup of skim or lowfat milk.
  • One packet regular or low-sugar hot cocoa with 3/4 cup skim or lowfat milk.
  • Carrots and celery (as many as you want!) with 1 – 2 tablespoons fat- free blue cheese or ranch dressing.
  • One cup yogurt with 1 serving of graham crackers or sprinkled with granola.
  • 1/3 cup hummus on 1 whole wheat pita.
  • One hard-boiled egg with 1 slice whole wheat bread and 1 tablespoon jelly or fruit preserves.
  • Two servings of baked tortilla chips with 1/2 cup salsa and 1 ounce lowfat cheese.

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.

  • bran or whole grain cereal; instant oatmeal packets
  • skim or lowfat milk, regular or chocolate
  • frozen mini bagels and waffles
  • whole grain sliced and pita bread
  • fruit juice (not juice drinks) and V-8 juice
  • fresh, dried or canned fruit
  • granola or energy bars
  • lowfat yogurt and pudding cups
  • celery and whole or baby carrots
  • lowfat or fat-free dip or dressing
  • peanut butter (unhydrogenated is best, but must be refrigerated)
  • all-fruit preserves or jelly
  • lowfat cottage cheese and fruit combo
  • lowfat graham, animal or whole wheat crackers; gingersnaps
  • lowfat string or cubed cheese
  • light cream cheese
  • nuts, trail mix, sunflower and pumpkin seeds (eat in moderation)
  • fat-free/lowfat microwave popcorn or popcorn kernels
  • rice cakes (flavored ones are great for sweet cravings)
  • canned soup, soup cups, noodle bags
    bean chili
  • regular or instant pasta
  • instant rice and mashed potatoes
  • canned baked beans
  • baked tortilla or potato chips, pretzels
  • canned tuna in water
  • hummus (can get powdered to mix as needed)
  • eggs
  • hot cocoa (preferably low-sugar)