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Snack for Good Health
By Pat Aune, Extension Coordinator, UTTC Land Grant Program
26 January 2009

BISMARCK (UTN) - Nutritious snacks can help you avoid overeating and give you the energy to get through a busy day. A small snack or meal every two to three hours is good for children, every 4-5 hours for adults. Plan in advance so healthy snacks are ready to eat when you are hungry.

      What is a healthy snack? Think about the foods your body needs every day. Here are examples of good snacks that contain about 100 calories:

  • Half an apple or celery with 2 teaspoons of peanut butter
  • 10 almonds or cashews
  • Half an English muffin with 1 teaspoon of peanut butter
  • 13 plain animal crackers
  • Half cup of toasted oat cereal with a half cup of skim milk
  • One cup of raw carrots with 3 tablespoons of nonfat dressing
  • 10 grapes with 2 tablespoons of cream cheese fruit dip
  • String cheese (80 calories)
  • One cup juice packed canned peaches
  • Two tangerines
  • Fruit flavored light yogurt
  • One hardboiled egg

      Choose whole grain cereals, tortillas, breads and crackers. They provide more fiber and will keep you from getting hungry too soon. Avoid drinking your calories. An orange is a better choice than a glass of orange juice. Healthy food ideas can be found at www.kidshealth.org.






Easy Bean Dip

1 can refried beans (no fat added)
¼ cup salsa
Mix beans and salsa together.
Microwave until heated through.
Serve with whole wheat crackers
   and fresh veggies.

Makes 5 servings (1/4 cup per serving). Each serving has 80 calories, 0 gram fat, 14 grams carbohydrate and 4 grams protein.

Simple Snack Mix

1 cup whole-grain cereal
¼ cup dried fruit of your choice
    (raisins, cranberries, apricots,
    blueberries, etc)
¼ cup nuts (walnut pieces,
    slivered almonds, pistachios)
¼ cup whole-grain snack crackers
    or pretzels
Place all ingredients in a large zip
   closed bag or a closed storage
Shake to mix.

Divide into 3 servings. Each serving has 180 calories, 7 grams fat, 27 grams carbohydrate and 4 grams protein.