- Veggies: carrots, celery, broccoli, cauliflower, cherry tomatoes,cucumber, bell pepper — can be eaten with ranch dip, peanut butter, or bean spread
- Fruit: apples, bananas, grapes, oranges, and seasonal fruit
- Applesauce, without added sugar, in small cups
- Mountain High vanilla yogurt – You would buy a large tub and dish it out.
- Apples with peanut butter
- Dried fruit – raisins, figs, dates, plums, apricots, cranberries, apples
- Purchase cookies that use canola oil at a health food store.
- Nuts – Make sure that no one is allergic.
- Frozen foods: anything from Amy’sCo.- burritos, bananas, tofutti cuties, cut up veggie burritos (serve with pita bread), frozen waffles – Look at a health food store or most large supermarkets carry Amy’s products in their health food section.
- Juice popsicles – You make them.
- Puffins peanut butter cereal – Eat it dry. (Can be purchased at Trader Joe’s and Albertson’s.)
- Boiled eggs
- Pita wedges with bean dip or a spinach/vegetable dip
- Make jello from juice – the recipe is on the box of Knox Gelatin
- Juices that are 100% juice – Stay away from the sugary juices.
- Rice cakes
- Plain yogurt and add honey, a little juice, or some fresh/frozen/dried fruit
- Healthy granola bars – Read the ingredients.
- Triscuits or other whole grain crackers
- Cottage Cheese
- For a treat, low fat Chocolate Milk English muffin pizzas with pineapple or tomato slice, mushrooms, etc.
- Baked potatoes with chili beans or broccoli and cheese
- Waffles topped with fresh fruit. Choose fruits that are in season
- Tortillas and beans
- Yogurt and fruit topped with cereal (yogurt sundaes)
- Raw vegetables cut into slices or sticks with a yogurt dip. (Mix your favorite dry salad dressing mix into plain yogurt to make a great tasting low-fat dip!)
- Trail mix made with several types of cereal, dried fruit and nuts or sunflower seeds
- Yogurt grahams. (Spread fruit-flavored yogurt on a graham cracker square, top with a second square. Wrap in plastic wrap and freeze.)
- chocolate covered bananas
- apples dipped in peanut butter
- celery with cheese spread
- whole wheat crackers with slices of ham and cheese
- ice cream
- grilled cheese squares
- fruit salad
- ice cones with fruit juice
- whole wheat pretzels with cheese dip
- chopped carrots, celery, cucumbers with ranch dressing dip
- animal crackers
- Whole grain bagel with fruit jam
- hot apple bran muffins
- watermelon or cantaloupe
- home made pudding
- milkshakes, try adding blended fruit
- dried fruits, nature’s candy
- raisins or fresh grapes or strawberries with a little whipped cream dip
- Make your own individual pizza (use low fat cheese, whole-grain pizza crust, and lots of veggies for toppings.)
- Cereal with fruit and milk
- Tuna sandwich on whole-grain bread
- Peanuts and pretzels
- Macaroni and cheese (use an all-natural boxed variety such as Annie’s)
- Apple and banana slices spread with peanut butter
- Popcorn and homemade soda (mix seltzer with 100-percent fruit juice)
- Hot chocolate made with milk
- Mixed fruit that’s already cut up and ready for eating
- Ready-to-eat, cut-up veggies, including carrot sticks, pepper strips, cucumbers and cherry tomatoes, and low-fat dip
- Leftovers from dinner the night before, such as cold chicken and pasta
- Homemade whole-grain muffins containing fruit or veggies, such as carrot, blueberry or zucchini (Make them using vegetable oil and low-fat milk.)
- Low-fat cheese and whole-grain crackers, served with fruits and/or veggies.
- Milk shakes made with non-fat milk and non-fat frozen yogurt.
- Tortilla filled with shredded low-fat cheese and salsa, warmed in microwave
- Veggie burger
- Low-fat luncheon meat rolled around a carrot stick or cucumber spear
- For beverages at snack time, serve milk, 100-percent juice, or water. Avoid sports drinks or sodas that provide calories but little else.
- Veggie Munchies from Health is Wealth,
- Select only juices that are 100 percent juice
- Cubed cheese – they come in bags already cut up
Frozen Yogurt Cups
Serves: 3 to 4
Prep time: 5 to 10 minutes
Freezing time: 1 to 2 hours
- 8-ounce container of your favorite flavor of yogurt
- small paper cups
- wooden popsicle sticks (available in craft stores)
- plastic wrap
- Pour yogurt into paper cups. Fill them almost to the top.
- Stretch a small piece of plastic wrap across the top of each cup.
- Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup.
- Put the cups in the freezer until the yogurt is frozen solid.
- Remove the plastic wrap, peel away the paper cup, and eat your pop!
Ants On A Log
Prep time: 5 minutes
- 2 celery sticks
- peanut butter
- Wash the celery and cut it into pieces. Each piece should be about 5 inches long.
- Spread peanut butter in u-shaped part of celery, from one end to the other.
- Press raisins gently into peanut butter.
- Enjoy your ants on a log!
Make a great taco chip dip by melting a cup of Monterey Jack cheese (or a mixture of whatever cheeses you have on hand) in a Pyrex measuring cup and adding 1/4 cup of store-bought mild salsa.
- Buy pumpkin, sunflower, and sesame seeds, granola, nuts, and dried fruits (in bulk, if available).
- Let the kids combine the ingredients to make their own trail mixes.
- Variety is important, as it enables the kids to explore different tastes.
- They can make up several packets to be used over several weeks by wrapping in foil or colored cellophane.
- Next week they can try each other’s mixes.
- Spread spicy cheddar cheese mixture on apple slices
- Banana sandwiches with cream cheese and granola filling
- Top crackers with pizza sauce and cheese and melt under the broiler
- Take a six-cupcake tin and put a different treat in each cupcake spot.
- Some choices include:
◘ cheese cubes
◘ raisins or fruit,
◘ nuts, pieces of bagel etc.
Slushies Aren’t Just for Summer
In a blender, combine half 100 percent fruit juice and half water with unthawed, unsweetened frozen fruit. Pour into fun cups.
Take a variety of celery, carrots and cucumbers. Clean vegetables thoroughly. Pour a small amount of light or fat-free salad dressing into an unbreakable container and dip vegetables.
Mud and Crackers
Low-fat graham crackers dipped in chocolate pudding make for a wonderful snack. For added variety, try vanilla or other flavors of pudding.
An Apple a Day…
Serve applesauce with a sprinkle of cinnamon and nutmeg and two teaspoons of dried fruit.
Rice Cake Stackers
Rice cakes stacked with bananas make great afternoon snacks.