What kinds of snacks can I prepare at home?

To make a sensible lifestyle change you must include foods that bring enjoyment. The following are a few ideas that are satisfying but won't derail your nutrition and exercise programs. Remember, these are just a few ideas, take a moment and get creative with your own ideas. Look at the ingredients to your favorite snacks and see what you could replace with a healthy option. Be creative and be concious of making sure it is a sensible snack portion. ENJOY!
  1. Whole Wheat Pita "Pizza" -- Take a non-fat, high fiber, whole wheat pita and spread a couple tablespoons of low salt tomato sauce on it. Add cracked blk pepper and then sprinkle a 1/4 cup of shredded part skim mozzarella on top of that. You can then pop it in a 350 degree oven till the mozzarella is melted. A couple leaves of basil add a lot of flavor and no real calories.
  2. Air popped popcorn does not take much effort or culinary prowess and is healthy mobile food for people on the go. Pop kernels according to the manufacturer's instructions on your air pop popcorn maker. Then get creative with the toppings. Maybe try a certain brand of butter spinkles and a little garlic powder. Or a sensible amount of parmesan cheese and some cracked black pepper. Have a sweet tooth? Try adding some of a certain yellow packet sweetner and some cinnamon.
  3. Healthy Quesadilla -- Take one low carb high fiber tortilla and spread a 1/4 cup of lowfat shredded cheddar and some"homemade refried beans" on top. (take one can of red kidney, beans one can of black beans, one jalepeno pepper, one tablespoon of good olive oil, and a little salt and pepper to taste. Place all ingredients in a food processor and mix together till the consistency you want)place second low carb, high fiber tortilla on top and place in 350 degree oven till cheese melts. Keep an eye on the quesadilla to make sure it does not burn. When it is ready, top with some salsa that has no added sugar. Slice like a pizza into 8 slices and enjoy with a friend.
Doreen Rodo
Nutrition & Dietetics

Here are a few easy snacks to throw together at home:

  • Baked Tostitos scoops with salsa, a little black bean plus some low-fat cheese-microwave until cheese is melted.
  • Cut up fruit wedges and dip in low fat yogurt.
  • Make a parfait with low-fat yogurt, fruit and low-fat granola.
  • Make plain oatmeal and add fruit and honey.
  • Make your own ranch dressing with low-fat sour cream and dip baked chips, carrots and celery in it.
  • Take a whole grain waffle and spread with peanut butter and honey.
  • 1/2 whole wheat bagel or whole wheat English muffin with light cream cheese and Polaner Fruit Spread.


Marisa Moore
Nutrition & Dietetics
The options for snacking at home are endless. Try these healthy snack options:
  • Dip apple slices into all natural peanut butter.
  • Smear 1-2 tablespoons of almond or peanut butter onto warm whole grain toast.
  • Blend frozen berries into ice cold milk.
  • Dip string cheese into leftover marinara sauce.
  • Toast whole grain pita bread. Cut into triangles and enjoy with hummus.
  • Steam and serve fresh or frozen edamame.
  • Enjoy jicama or cucumber slices with salsa.
  • Pair an ounce of cheddar with a fresh, ripe pear.
  • Pair pepper jack cheese with whole grain crackers.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.