Monthly Archives: June 2012

Healthy Snack Dips


Gluten-free Diets

Smart Summer Snacking

From Today’s Dietitian- June 2012

Healthful Snacks by the Numbers
Tell clients about the following list of snacks that are 50, 100, and 200 kcal.

50 Calories and Under
• Babybel Light cheese

• 1/2 banana

• 3/4 cup raspberries

• 5 almonds

• Handful of baby carrots with 2 T salsa

• Bell pepper strips with 1 T hummus

• Celery sticks with one Laughing Cow cheese wedge

100 Calories and Under
• Horizon Part Skim String Cheese

• 1 hard-boiled egg

• 1 mini-snack box of Sun-Maid Yogurt Raisins

• 2 cups of Vic’s Lite Prepopped Popcorn

• Glenny’s Low Fat Soy Crisps (around 15 crisps)

• 1/2 cup fat-free plain Greek yogurt with 2 tsp strawberry jam

• 3 cups air-popped popcorn, lightly salted

• 1 Laughing Cow Light cheese wedge with three Triscuits

• 1/2 whole-wheat mini bagel with 1 oz smoked salmon

• 29 pistachio nuts

200 Calories and Under
• 1 container of Fage Total 0% Yogurt with 1/2 banana

• 1/2 cup edamame

• 1/4 cup Bear Naked Pecan Apple Flax trail mix

• 1 small bag of Beanitos Black Bean Chips with Chipotle BBQ

• 1 Quaker Banana Nut soft baked oatmeal cookie

• 1 serving SunRidge Farms Vanilla Chai Raisins

• 6-oz container Fage Greek Total nonfat yogurt, 2 tsp honey, and two chopped walnuts

• Kashi Soft n’ Chewy Banana Chocolate Chip bar

• 3 Lucy’s gluten-free Maple Bliss cookies

• 1 oz prosciutto and four figs

— Snack suggestions provided by Erika Kaufman, RD, LD; Sarah-Jane Bedwell, RD, LDN; and Marie Roth, RD

For full article:

Chocolate Zucchini Bread

Power Breakfast


Hot Grapenut Cereal

1/2 c Grapenuts
1 cup non-fat milk

Microwave for 1 minute, then stir and heat for an additional 30 seconds.

Top with 1/2 tbsp. honey and 1/2 c blueberries.

Dietitian’s Shopping List #5-Frozen Foods

*Frozen Foods:

Nutragrain or Kashi Waffles

Van’s Hearty Oats Berry Boost Waffles


Frozen Edamame

Frozen fruit -no sugar added

Kashi Stone-Fired Thin Crust Pizza

Bertolli Garlic Shrimp, Penne and Cherry Tomatoes

Healthy Choice entrees

Pepperidge Farm Stone Baked Multi-grain rolls

Frozen-all fruit bars

Haagen-Dazs Fat-free Sorbet and Yogurt Bars

Boca Burgers

Morningstar Farm veggie burgers

 $ saving tip: Buy these items in bulk when on sale and look for coupons.

Dietitian’s Shopping List-#4-Snacks


Baked Potato Chips

Healthy Choice or other light Popcorn

Nuts such as almonds, walnuts or pistachio’s

Nature Valley Granola bars

Planters Nut-rition (nut mixes)

Craisins, pitted prunes or raisins

Frosted Mini Wheats- a little high in sugar but the fiber, added vitamins and minerals makes up for that- makes a nice snack compared to a cupcake.

Delmonte Friut Naturals

Snyder’s of Hanover multi-grain pretzels

Mott’s Healthy Harvest Fruit Cups

Planter’s Sunflower Kernels

$ saving tip: Buy nut mixes such as Planters Nut-rition mix when they are buy 1 get 1 free(usually drug stores such as CVS and Walgreens have them on sale).

Time saving tip: Put together snack bags a head of time with some of the above so that you are prepared with healthy snacks.