Snacks without Nuts

Cook’s notes: It’s easy to get into a snack rut, for me, of 1 apple with 1 oz. cheddar for my afternoon snack. Plan ahead, so you don’t just grab some chips from the vending machine. Adding produce to snacks is an easy way to improve your daily eating.

Here are some templates with fruits and vegetables to make planning snacks easier.

  • 1 oz. cheddar and 1/2 cup grapes
  • 1 oz. cheese and 2 slices deli turkey
  • 1 oz. cheese, 1 serving crackers, and 1 mini cucumber
  • 1/2 cup cottage cheese with 1/2 cup blueberries
  • 1/2 cup yogurt with 1 banana
  • 1/2 cup black beans, 1 oz. cheese, and 1 corn tortilla with salsa
  • 1/2 cup roasted pumpkin seeds with 1 oz. turkey jerky
  • 1/2 cup cooked oatmeal with 1/4 cup raisins
  • 1/2 cup raw veggies with 1/4 cup hummus
  • 1 cup chocolate milk and 1 banana

 

Fruit choices: Match with 1 oz. cheese, 1 cup milk, 1/2 cup cottage cheese or yogurt, 2 graham crackers, or 1 oz. turkey jerky.

1/4 cup raisins
2 Fig Newton cookies
1 apple
1 banana
1 pear
2 mandarin oranges
1/2 cup blueberries, blackberries, or raspberries
1/2 cup seedless grapes
1 cup cherries

Vegetable choices: Match with 1 oz. cheese, 1 serving of crackers, 1/4 cup hummus, 1/2 cup cottage cheese, 1/2 cup bean salad, 1/2 cup roasted chickpeas, 2 slices deli turkey, or 2 cups popcorn. Vegetables are also tasty with Russian Dressing Dip, which is made with Greek yogurt.

1 mini cucumber
1/2 cup marinated beets
1/2 cup sugar snap peas
1/2 cup raw veggies
1/2 cup red bell pepper
1/2 cup roasted squash
10 snow pea pods
12 baby carrots
12 cherry tomatoes

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