Guide to Smarter Snacking

by Hilton Head Health Registered Dietitian Felicia Hackett

Choosing delicious, healthy snacks can be very tricky in the “toxic” environment we live in. Plus, snack boredom can lead to choosing options that are both convenient and comforting – foods higher in added salt, sodium, and fat. H3 Registered Dietitian Felicia Hackett has some useful tips for snack choices and even some options you can find in your local grocery store or online.

1. You want to choose whole fruits and vegetables, first. If you pack them in your bag, eat them. They are great on-the-go foods.


2. Any dried fruit is a good option. Since the water is taken out, you are left with energy dense pieces of fruit. Be wary of portion size. No sugar added dried fruit like: dried mango, plums (prunes), and grapes (raisins) are great fruit that dry into something tasty.


3. The squeezeable apple sauce bags are great for on-the-go, too. A squeeze bag that has no added sugar would be best.


4. No matter what the package says chips and pretzels are junk food. They add calories with no nutrition. Kale chips and fruit chips are the best options if you are in the mood for a healthy, crispy snack.


5. Crackers are great vehicles for energy dense foods like cheese and jams. Nut Thins and Back to Nature are good brands to pick up.


6. Unsalted raw or roasted nuts and seeds have the perfect crunch. Chia seeds and flaxseed are a great sources of Omega 3. Those seeds can be placed on oatmeal or in your favorite ancient grains.


7.  Snack bars should act as a food that is eaten on occasion. KIND bars are a good choice because they are made from fruit and nuts. The binder is usually a sugar but on occasion this bar is a good choice for a mid-morning or midday pick me up.


8. Trail Mix and snack mix. Dried fruit and nuts are nutrient dense but also energy dense. It's beneficial for you to buy individual packs so that you have a cue to stop- when the bag is finished. Like the Orchard Valley Cranberry Almond Cashew Individual packs, for example.

Have snack or nutrition questions? Comment with your questions or email your questions to getinspired@hhhealth.com and our Nutrition experts will answer your question.

Spiced Chocolate Dipped Apples

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Today's Healthy Kitchen recipe is the perfect fall treat for anyone with a sweet tooth looking for a healthier alternative. Our Spiced Chocolate Dipped Apples a twist on one our fall favorites, the caramel apple. The spiced chocolate adds an extra layer of flavors when you bite into the sweet, tart crunch of a yummy Granny Smith. Plus, it's super simple and can created as a last minute healthy snack.



 

Ingredients:

2 each Apples

½ cup Chocolate chips

¼ teaspoon Cloves, ground

¼ teaspoon Cinnamon, ground

¼ teaspoon Salt

16 each Wooden skewers

Method:

• Cut each apple into eighths and skewer each slice onto a wooden skewer.


• To create a double boiler. Fill a sauce pot about half-way up with water. Bring to a boil.


• In a large stainless steel bowl, add: chocolate chips, cloves, cinnamon and salt.


• Place the bowl over the boiling water. *The water should not touch the bowl.*


• Stir chocolate constantly until melted.


• Dip skewered apples into the chocolate mixture.


• Place dipped apples onto a sheet tray lined with parchment paper.


• Store in refrigerator until chocolate solidifies.


• Enjoy your chocolate dipped, spiced treat!

Nutrition:

Serves: 4

Serving size: ½ of an apple

Calories: 190

Fat: 8 grams

Heart Healthy Snack Ideas

As Heart Health Month comes to a close, the H3 Healthy Kitchen wants to remind you that your pursuit for a healtier heart shouldn't end with February. Keep up with your heart healthy lifestyle by staying active and eating healthy foods. Speaking of food, we have 2 easy and yummy snack ideas to help you continue eating healthy for your heart.

1. Green Pea Guacamole - Yes, we said green pea! No, it doesn't actually taste like peas. It's only 70 calories a serving and it's delicious with fresh baked pita chips.



2. Peanut Butter Hummus - An H3 staple, this is a versatile snack also serves as a healthy dessert option. Dip apples, bananas, or whatever fruit you choose into this delicious creation for a sweet treat. If you have some mini chocolate chips on hand, try making our Peanut Butter Cookie Dough Hummus!



 

We hope you enjoy these recipes, they're definitely 2 of our favorites! What is your favorite healthy snack?

Theater Popcorn by Carrie Adams

There's nothing like curling up on the couch for a good movie or your favorite television show and having some hot, buttery popcorn. But instead of devouring all those unhealthy calories from fat and excess salt from a bag of butter popcorn, here's a Healthy Kitchen Theater Popcorn recipe that's less than a 100 calories per serving and so delicious.



½ cup Popcorn kernels

1 Tablespoon Butter Buds

2 teaspoons Nutritional yeast flakes

Method:

• Pop kernels with an air-popping machine or in a covered pot on the stove.


• Lightly toss popped corn with seasonings.


• Serve and enjoy with your favorite movie or TV show!

Nutrition:

Serves: 6

Serving size: 2 cups

Calories: 65

Fat: 0.5 grams

 

Even More Reason to go Nuts for Nuts

When it comes to healthy dieting, there seems to be a lot of, “eat less of that, cut back on this.” Well, new research suggests that there is at least one food that we might be able to eat a bit more liberally, or at least get a few less calories when consuming a standard portion. A study published in the American Journal of Clinical Nutrition found that almonds contain 20% fewer calories than previously thought. The most common way of determining the caloric content of food, the Atwater general factor system, has been around since the late 1800’s, and research conducted at the USDA’s Agricultural Research Service (ARS), suggests it may not be accurate to measure the caloric value of almonds and maybe some other foods as well.

Dr. David Bear, lead ARS researcher, said that the ridged structure of almond cell membranes (fiber) – and perhaps other plant food – may lock in some fat, carbohydrate and protein, reducing their absorption in the digestive tract. After adjusting for the energy and nutrients measured in urine and feces, (I hear they have vacancies in that department) the researchers found that almonds had about 130 calories per ounce, not the accepted 170 per ounce measurement.

Similar research for the same group last year found that pistachios may be 6% lower in calories than previously thought. Dr. Baer suggests that the caloric content of peanuts and whole grains may have been over estimated as well. I am hoping they study cashews next; I’m looking for a 50% reduction in calories!

This does not suggest that if this research is confirmed that these healthy snacks will be freebies, even if they are lower in calories, without managing portions, they can add up fast—but it’s nice to think these foods may add a bit less than we thought.

Step-by-Step: How to Cut Fresh Pineapple

Pineapples are delicious, refreshing and sweet treats for summer—perfect for a Memorial Day cook-out! One of the questions we commonly get is how in the world do you cut fresh pineapple. Well, follow these steps below to learn how to pre-cut your pineapple so it’s ready when you’re looking for a sweet treat!

Step 1: Choose a ripe pineapple. Smell the pineapple when you buy it, if it smells sweet, it will be perfect.  Also, the pineapple should be yellow if it is green it needs a few more days to ripen.



 

Step 2: Cut off the bottom of the pineapple.



Step 3: Place the pineapple on its side on the cutting board and remove the stalk along with the very top of the pineapple.



Step 4: Stand the pineapple straight up. Cut directly in half through the core.

 

Step 5: Then cut it in half again, cutting the pineapple into quarters.



Step 6: Cutting one quarter at a time, glide the knife between the fruit flesh and core to remove the core. Repeat for all 4 pieces.



Step 7: Next, glide the knife between the flesh and skin of the pineapple removing the skin.



Step 8: Cut the pineapple in small pieces to eat.



Step 9: Serve the pineapple on the detached skin, for garnish.



Step 10: Eat your pineapple for breakfast, a snack or whenever you please. Enjoy!

1 cup of pineapple is only 80 calories, making it an excellent Metabo Meal. Pineapples are a great source of vitamin C and they offer your body excellent protection against free radicals, substances that attack healthy cells.

Avoiding Mall Temptations

It is that wonderful time of year; Christmas music, big red bows, gift shopping and good eats! A big long shopping day requires two healthy MetaboMeals and a nutritious lunch. To ensure a healthy and merry shopping day, take these tips along with your Christmas cheer to the mall with you.

Pack, pack, pack! Pack all of the food that you will need for the time you are out. Bring a small cooler; fill it with ice packs and keep it in your car while you are shopping. For your MetaboMeals, pack light hummus with carrot sticks, apples, oranges, Edamame, black bean and corn salsa with pita chips or a grilled vegetable salad. Think simple, nutritious and delicious!

Next, part of the fun in your shopping day is enjoying lunch with your shopping friends. Prepare your lunch at home and eat with your pals in the Food Court. You won't feel tempted at the Food Court if you have packed a flavorful satisfying lunch. Try a Grilled Chicken Caesar Wrap, Steak Fajita Wrap, Tuna Swiss Melt or a turkey sandwich with basil pesto on whole wheat bread. If you are feeling very creative and need a punch of flavor, prepare a Mediterranean wrap made with tzatiki sauce, grilled chicken, grilled vegetables, spinach and a whole wheat tortilla.

By planning and preparing your meals ahead of time, you will easily pass the pretzel stand at the mall and feel fully energized and satisfied throughout your entire jolly shopping day.

Vending Machines on a Diet

Healthy vending machines are starting to pop up all over America. With growing concern about increasing obesity rates, these vending machines are attempting to offer healthier options to kids while in school and adults at work who need a quick and in-expensive pick-me-up throughout the day. In this report, you can see there are some mixed reviews about these new healhty vending machines. What are your thoughts? What would you like to see in your healthy vending machine?

Tips for a Healthy Cubicle

Over and over I hear from the Guests here at H3, ‘I bet it’s easy to stay on track when you get to work at a place like this’ or ‘I bet it would be easy to stay in shape if I worked here’.  Well, for the most part, that’s true.

I had the privilege of spending the last 16 weeks of my college career as a Program Intern here at H3.  For those 16 weeks, I was immersed in the healthy lifestyle, eating the meals, teaching classes, attending classes and interacting with Guests.  It was a part of my life that I will never forget, and still apply what I learned from that experience into my job now.

Now, instead of leading a treading class or beach walk, I sit at a desk in an office for most of the day.  I love what I do; I get to spread the word of what a great place and program we have here at H3 with those who are looking to make the changes, as well as keep alum of H3 connected!

Unfortunately, the environment of the program is not as present, and you can find it a bit easier to slip out of your healthier habits.  So, I try to keep in mind the things I created as habits in my lifestyle four years ago during my program internship, and apply them to my now desk – life.

Here are a few tips that work well for me:

-  If you can, sneak in a workout first thing in the morning.  After a long day of work, with errands and commitments looming, an afternoon sweat session is usually the first to go.  Luckily, I am very close to a gym, so I can roll out of bed and be there in less than 5 minutes.  If you aren’t, try walking or jogging near your house or even try out an exercise video.  Promise yourself 30 minutes in the morning to get in your cardio or strength training.

- Invest in a large water bottle.  If you don’t have a water fountain near, a large water bottle is a necessity.  Keep it on your desk so that you are sure to get in enough water during the day.  Drink water instead of hitting up the soda machine!  It will also help you feel full, keeping ‘boredom’ hunger at bay.

- Stock your desk with healthy snacks.  The number one thing I took from H3 is to eat a Metabo Meal – a healthy snack in between meals.  Every few days or so, I visit the nearest grocery and grab a few apples, oranges, low fat cheese sticks, nut & dried fruit mix, carrot sticks and hummus to keep handy.  It’s when I am not prepared, do I go wandering for other (unwise) snacks…

- Try to limit my lunches out.  I am fortunate again to work very close to home, so I try to eat at home most days of the week.  If I know I am going to have a busy day, I try to wake up and pack a quick lunch – whole grain PB & J, fruit, and a few crackers.  In our office, we plan a ‘payday’ lunch – make a lunch date for every other Friday J  That way eating out is a treat, not an everyday affair.

- Walk around as much as possible.  Instead of emailing or using the phone, I walk to another’s office with questions.  Not only does it usually get done quicker, it gets me up and moving from my desk.  If you bring your lunch, you can also spend 15 – 20 minutes on a quick walk.

- Be prepared.  This is the most important part of making any healthy lifestyle plan work.  At first it may take a little more time planning, but once you get the hang of it, it becomes second nature.  I try to pack my gym clothes (if I missed the morning workout) so I can head straight to the gym without having to stop at home first.  And as mentioned before, I pack my lunch, water bottle and snacks so I can make the ‘best’ food choices.

These are just a few things I have learned while in the working world, but they help make living a healthy lifestyle much easier for me.  Hopefully you can take from them and apply them to your routine.

If you work in an office, do you have any other tips to stay on track?

H3 Recipe and Demo Video: Super 6 Smoothie

Two Demos in one week!  Watch as Elvira whips up the H3 Super Six Smoothie.

 



 

H3 Super Six Smoothie

Make a delicious dent in your daily nutrient needs with this quick, high fiber, liquid power breakfast, combining six ‘super foods’ for super health.  Enjoy a smoothie this weekend for breakfast or split the recipe for the perfect afternoon Metabo!

Super Foods: Nuts, Flax, Berries (black and blue are the best), seaweed, mango and yogurt.

 

Ingredients:

1 Tablespoon raw almond slices

1 Tablespoon ground Flax

¼ cup organic berries (blue, black, raspberries)

½ cup mango nectar

¼ cup low fat plain yogurt

1 Tablespoon fat free protein powder with Spirulina

½ cup ice

 

Method:

Combine all of the ingredients in a blender and process on high for 2 minutes.  Drink and serve immediately.

 

Yield: about 10 ounces

Calories: 218

Fats: 5.5

 

Visit our YouTube channel for other great cooking demos and tips and the Member’s Only website for over 200 H3 Recipes!

Myth Busters: Separating Health and Fitness Facts from Fiction

By: Jeff, H3 Program Intern

With massive amounts of information out there, eat more dark green vegetables, exercise five times a week, do this, do that – It definitely gets overwhelming to separate diet and fitness facts from fictions.

Obviously, if you’ve stayed with us at H3 you’ve already dispelled most of these myths as a result of attending classes and asking questions, but here’s more of the inside scoop on common statements that are out and about!

 

If women begin a strength training program they will get too bulky.

COMPLETELY FALSE.  Perhaps, the number one question women tend to ask when beginning a strength training program.  Will I get unattractive muscles and unwanted bulk?  Unlike men, women lack the amount of the hormone testosterone that helps men develop large bulky muscles.  Strength training is necessary for every individual and helps maintain muscle mass, in effect decreasing our body fat helping to burn more calories at rest.  Therefore no worries here women; a regular strength training program will not add redundant bulk!

 

If I do thousands of crunches and sit-ups I will flatten my stomach.

INCORRECT. You will certainly be strengthening your core and abdominal muscles, yet these common exercises will not directly level off your stomach.  Reducing body weight by keeping up with scheduled cardio sessions will undoubtedly do the trick.

 

It is way more beneficial to go to the gym than to exercise at home.

NO WAY. If you can stick to a home-based workout plan versus attending a gym – go for it! Physical activity is great in any form, and the “best workout” is the one that you can commit to for the long run.

 

If I eat late at night I will gain more weight.

NOPE.  A calorie is a calorie is a calorie.  When we think of late night eating, we are usually assuming it’s an unhealthy snack or even a binge!  Sometimes we consume so few calories during the day that our stomachs begin to scream before we hit the sack.  As a word of advice, always eat breakfast and keep up with your Metabo meals – eating every 3 to 4 hours will help your body stay in constant energy balance.  This way when that night time growl rolls around, you’ll only have room for a healthy piece of fruit or an H3 Banana-Rama rice cake.

 

If I want to lose weight, I better not eat any fats.

WRONG.  Low-fat diets are definitely important in a weight-loss program; however our body’s need fats – it’s simply all about consuming the right kinds!  Make an effort to get polyunsaturated and monosaturated fats from fish, nuts, and tasty avocados!  Good fats will also keep you fuller and can even reduce the amount of food you consume.

 

 

 

References:

Hales, Diana, An Invitation to Health, 12^th Edition

O’Brien, Sharon, 10 Diet and Exercise Myths that Make it Harder to Lose Weight,

<http://seniorliving.about.com/od/exercisefitnes1/a/diet_exercise.htm>

Metabo What?

By: Jeff, H3 Program Intern

Oh the infamous metabo meal, where do I start?

In itself, the metabo meal is its own little secret, but the key to this time of day is to take a break from fitness classes and begin exercising your creativity.  After being here for two months, you start to learn the tricks of the trade, and how to experience true metabovation. 

However, before I reveal the secrets, let’s go over the common questions regarding the notorious metabo meal and why it’s important to never skip out!



What exactly is a “metabo meal”?    H3 term for a healthy snack that H3 Guests have in order to keep their metabolism going. The meal is designed by H3 nutritionists to keep the body in constant energy balance throughout the day. That extra “mojo” if you will.

What time should someone eat a metabo meal?   2 to 3 times a day at 10:30am, 3:30pm, and 8:00pm are perfect times to metabo it up!

How much do we get to eat?   100 calories. (Probably doesn’t sound like a lot, but that’s why you’re tuning in today. Sooner than later you’ll find out it can certainly be 100 calories of fun!)

What happens if we skip a metabo meal?   First of all, don’t panic! However, do your best to keep up with these “metabo meals” because that way you never get any overwhelming feelings of hunger.

 

Secrets exposed:

1.  Switch it up – never have the same metabo meal twice in a day.
2.  Mix it and match it – not all the snacks are 100 calories so play with the combinations.
3.  Find a topping – cinnamon, cocoa powder, and flax seeds are a few workable options.
4.  Change the temperature – take advantage of your microwave or freezer.
5.  Come to FIT Week – group metabo meals are anything but ordinary!

 

H3 Featured Concoctions

The Banana-Rama Rice Cake Smorgasbord
Inspired and created by H3 Guest Anca Huizenga

-  ½ Banana (50 calories)

-  1 Apple Cinnamon Rice Cake (50 Calories)

-  Cinnamon or Cocoa powder (0 Calories)

Directions:  Cut banana into small slices.  Place on an apple cinnamon rice cake and sprinkle with cinnamon or cocoa powder.  (For an extra protein boost - add a thin layer of peanut butter!  Watch out for calories, though.)



 

The Apple Cinnamon Sensation

-  1 Medium Apple: red or green (80 – 100 Calories)

-  Cinnamon (0 Calories)

Directions:  Cut the apple into and sprinkle with cinnamon.  Microwave for 1 - 1.5 minutes.



 

The Banana Chiller   

- 1 Banana (100 Calories)

Directions:Unpeel, cut into fourths, and freeze for 3 to 4 hours.  Tastes amazing – may be ice cream’s arch nemesis at only 100 cals!

 

Artic Apple Sauce

-  1 single serve cup, all-natural Applesauce (50 Calories)  

-  1 small box, organic raisins (50 Calories)  

-  Cinnamon (0 Calories)

Directions:  Open applesauce, add raisins and cinnamon.  Swirl to taste, then freeze for 3-4 hours.

 

Now that the secrets are out, go ahead and try a few of the featured concoctions, let me know what you think! Also, check out the official H3 metabo menu and see if you can invent something original!

Snack Attack: The Bar Exam

Guest Post from Jeff Ford, H3 Program Intern

As Americans we are always on the go, things to do people to see right? The only problem with keeping our commitments and sticking to these busy schedules is sometimes our lifestyles seem to throw our nutrition on the back burner. In all honesty it’s no ones fault, just the way life is!

With school now back in full session and work beginning to pick up, it becomes very difficult to make the right choices or even have time to grab a snack.

Fruits, vegetables, and unprocessed foods will ALWAYS be the preferred route, but today I’ve got some great alternatives when time doesn’t allow for that H3 Metabo or cutting up them apples, and sprinkling that cinnamon.



Over the years, I have tried many nutrition (snack and meal) bars each with their own unique flare. I have grown accustom to choosing the healthiest bars whether traveling or switching between college classes.

These are my favorites:

Fiber One – Packed with fiber, 35% of your daily fiber (9 grams) and only 140 calories! The only issue here is one of the ingredients is HFC (high fructose corn syrup), which should be consumed in moderation. Flavors include: oats and peanut butter, chocolate, caramel, apple streusel, and strawberries.

Kashi Go Lean Crunch – Pretty amazing bars, surprisingly low in fat and delicious. These bars are rather new to the scene, but provide superior taste to the previous TLC bars, yet again another great option provided by Kashi. (try the caramel)

Luna Snack, Nutz over Chocolate – I had never heard of these bars, but they look great nutritionally, especially if your looking for a lower calorie option. Trusted and tasteful brand, certainly time to try (I can’t wait)!

South Beach Living Snack Bars – What it lacks tastefully the bar makes up nutritionally, another very nice low-calorie option with minimal sugars.

CLIF Bar* – In one word these bars are … Phenomenal.  Great for hikes and other adventures, plus 70% of the ingredients are certified organic. These scrumptious oats can be confused for a candy bar. The only evident concern is definitely moderation because of the amount of sugars.  Flavors include: chocolate brownie, carrot cake, peanut toffee buzz, crunchy peanut butter, oatmeal raisin, and plenty more.

PowerBar Harvest* – Much better tasting than the original “PowerBar” and packed with added protein. If you like whole-grains this is the perfect choice for you. Again, watch the amount of sugar, nevertheless a great supplement with time constraints. A few sweet flavors include: double chocolate, chunky cherry crunch, oatmeal cookie, etc.

Odawalla Bar* – Rather new to the scene, yet these bars have made their mark in my mind. Contain nothing artificial – organic oats, bananas, raisins and citrus. Some cool flavors include: mocha walla, superfood, chocolate peanut butter, and more!

* Pair these with a fruit or small salad for an on the go breakfast or lunch!

Snack Bars	Fiber	Protein	Fat	Sugar	Taste	Calorie Rating
Fiber One (140 Calories)	A+	C-	B	B	A +	B+
Kashi Go Lean Crunch (150 Calories)	A-	A-	B+	C+	A	B
Luna Snack, Nutz over Chocolate (80 Calories)	D	C	A	A -	NEW!	A+
SB Living Snack (100 Calories)	B+	B+	B-	A	C	A
On the GO Meal Bars CLIF Bar (250 Calories)	B+	A-	B+	D+	A+	C-
PowerBar Harvest (240 Calories)	B+	B	A-	D	B+	C
Odawalla Bars (210 Calories)	B	A-	A	D+	A	C+
Rating of B =	3g	5g	Sat. < 3g	<10g	Preference	150

 

Honorable Mentions:

Snack:

Gnu Bar – One of Bob Wright’s, H3 Director of Education favorites. These bars can only be ordered online, but contain the highest amount of fiber for the least amount of calories out of any bar by far (130 Cal. 12g Fiber 4g Protein).

Meal:

Larabar Bar – Definitely one of my top bars when I can’t squeeze in a meal, they are simple, but satisfying. Minimal ingredients, the chocolate coconut rocks all-natural dates, almonds, walnuts, unsweetened coconut and cocoa powder.
(220 Calories, 5g Fiber, 5g Protein)

Luna Bar – designed and targeted for women, not going to lie they are very tasty I just feel weird purchasing them. Also, owned by the CLIF Bar company.
(180 Calories 3g Fiber 10g Protein).

So did your bar pass the exam? Hopefully, otherwise it may be time to study up and switch to one of these tasty treats. Lastly, remember these snacks are no substitutes for fresh whole foods or the patented H3 Metabo Meal. These are excellent choices; however should be consumed in moderation.

Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism.  These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin. 

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below. 

Crunch on This

• 1-2 Rice Cakes with 1 Tbsp. of Nut Butter


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)


• 4-5 whole grain Melba Toast


• 1/2 cup of raw carrots


• 14 animal crackers

 

Spice and Ethnic

• 1-2 oz. ground turkey with diced tomatoes and taco sauce


• Stir-fry with low-sodium soy and teriyaki sauce


• 2 oz. (about 30 pods) edamame


• 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits


• 1/4 cup H3 hummus and 6 pita chips

 

Salty Satisfactions

• 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese


• 1 0z. (small handful) peanuts or pistachios


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1-2 oz. sundried tomatoes


• 6 whole grain, low-sodium, low-fat Triscuits

 

Sweet Nothings

• 4-6 oz. low or non-fat yogurt


• 1/2 cup frozen yogurt


• 1/2 - 1 cup fruit smoothie


• 1/4 cup sugar-free pudding or Jello


• 1/2 - 1 cup strawberries dipped in fat-free whipped cream


• 1/2 - 1 cup frozen blueberries or grapes


• 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

 

Chocolate Attack

• 1 - 2 sheets chocolate graham crackers


• 1 - 2 chocolate crunch rice cakes


• 100 calorie pack of cookies


• 1 piece or serving of dark chocolate (look for 70% or higher cacao content)


• 1/4 cup dark chocolate or chocolate fudge sugar-free pudding