| Snack Mix |
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| Are you always on the go? Do you participate in active sports like hiking or cross-country skiing? If so, then this mix is an ideal snack for you. It has only half the fat of a one-fourth cup serving of salted peanuts and 144 milligrams less sodium. |
- Pretzels, unsalted 1 cup
- Roasted peanuts, unsalted 1 cup
- Raisins 1 cup
- Sunflower seeds, unsalted 1/2 cup
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12 servings, about 1/4 cup each Per serving:
Calories 150
Total fat 9 grams
1. Break pretzels into bite-size pieces. 2. Mix ingredients together. 3. Store in airtight container.
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| Salsa |
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| A fat-free, low-sodium vegetable dip that provides vitamin C and vitamin A too. |
8-ounce can "no-salt-added" tomato sauce
1 tablespoon chili peppers, canned, drained, finely chopped
1/4 cup green pepper, finely chopped
2 tablespoons onion, finely chopped
1 clove garlic, minced
1/4 teaspoon oregano leaves, crushed
1/3 teaspoon ground cumin |
Servings, about 1 cup
Per tablespoon:
Calories 5
Total fat Trace
1. Mix all ingredients thoroughly.
2. Chill before serving to blend flavors. 3. Serve with toasted pita bread, breadsticks, or raw vegetable pieces. |
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| Curry Vegetable Dip |
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| Dress up vegetables in a low-fat way. |
8-ounce carton plain, low-fat yogurt
1/4 cup carrots, shredded
2 teaspoons green onions, minced
1 tablespoon mayonnaise-type salad dressing
1 teaspoon sugar
1/4 teaspoon curry powder
dash pepper |
Servings, about 1 cup
Per tablespoon:
Calories 15
Total fat 1 gram
1. Mix ingredients in a bowl. 2.Chill. 3. Serve with crisp raw vegetable pieces, such as celery, carrot, or summer squash sticks.
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| Other Snack Ideas |
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When your child wants something:- Juicy: fruits
- Crispy: pumpkin seeds, carrot sticks, cucumber strips, toast, cereal mixed with nuts
- For warmth: soups, cider, or herbal tea
- For thirst: vegetable juices, or fruit and yogurt shakes
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