Tag Archives: Eating

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: ow.ly/bO9XJ


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.

Dietitian’s Shopping List #3-Meats


*From the deli, choose lean beef, chicken, turkey, 2% or light cheese;

$ saving tip:  Avoid the salads at the deli because they will be healthier and cheaper if you make them on your own.

*Canadian or turkey bacon- but only once in a while because they contain nitrates.

*Lean Meats:

Beef:  Tenderloin, Top Loin, Top Round, Eye of the Round

Pork:  Tenderloin, Top Loin, Top Round, Round Tip Sirloin

Chicken: Breasts without skin

Fish: any unbreaded

Sausage/Kielbasi/Hot Dogs-Turkey varieties(but still limit your use of these items due to nitrates)

Ground Chuck or Ground Round-85% lean or greater

Substitute Chicken or turkey burgers for beef burgers

Health tip: Thoroughly wash your hands after touching any raw, uncooked meats and clean all touched surface areas before preparing anything else.

$ saving tip: Look for any “manager special items” that are a reduced price and take home.  Use immediately or freeze.

Time saving tip:  Buy a rotisserie chicken and serve with steamed vegetables and a salad.

Dessert that increases your fruit intake


Blueberry or Fruit Cobbler

4 cups blueberries or other fruit

1 cup flour

1/2 tsp baking powder

1 cup sugar or splenda

1/4 c egg substitute or 1 egg

Spray medium baking pan and spread fruit on the bottom

Mix dry ingredients and add egg

Spread mixture over fruit

Dot with margarine

Bake at 375 degrees for 45-50 minutes

Serve warm with low-fat frozen yogurt