eqrot.blogg.se - Whole wheat crackers with peanut butter nutrition label

See “Grains (Starches)” for more breakfast items. 1 6-inch corn tortilla with 1 ounce low-fat cheddar cheese, melted.½ whole-grain English muffin with 1 teaspoon fruit spread or 2 tablespoons light cream cheese.1 slice whole-wheat bread with 1 teaspoon fruit spread.½ cup of non-fat Greek yogurt with 1 teaspoon of honey.½ cup nonfat plain yogurt with 1 teaspoon of sunflower seeds.1 cup non-sugary cereal (e.g., Cheerios).

* Choose unsalted or lightly salted nuts and seeds to reduce salt (sodium) in your diet. 1 egg (hard-cooked, scrambled or fried).2 ounces tuna (packed in water) with 1 teaspoon low-fat mayonnaise added.2 ounces of lean roast beef or boiled ham.2 cracker-sized slices of cheddar cheeseĪnother good protein source containing approximately 62 calories is one boiled egg.1-ounce stick of string cheese (part-skim mozzarella).1 ounce/slice reduced-fat cheese (American, Swiss, cheddar, Colby, etc.).1 single-serve packet of low-fat microwave popcorn.3 cups air-popped popcorn (with herb seasoning).12 Quaker® Quakes Cheddar Cheese Rice Snacks.1 rice cake with 1 tablespoon sugar-free jam.any 100-calorie pack (such as Cheese Nips®, Ritz Mix®, or Doritos®).50 Rolo Gold® classic style pretzel sticks.8 mini peanut butter or cheese Ritz® crackers.1 slice whole-wheat toast with 1 teaspoon Smart Balance® Buttery Spread.¾ cup dry cereal (such as Kix®, Cheerios®, Life®, Grape-Nuts Flakes®, or Total®).Campbell’s® Soup at Hand Chicken with Mini Noodles.1⅛ cups vegetable soup with beef, chicken, or turkey.1 cup tomato soup (not cream of tomato) prepared with water or 1% milk.12 ounces V-8® or other vegetable juice (preferably low-sodium).5 celery sticks with 2 teaspoons of peanut butter.1 cup raw vegetables with 3 tablespoons hummus.A 5-ounce tossed salad with lettuce, tomato, cucumber, and ¼ cup fat-free dressing.2 cups salad greens with 2 tablespoons light dressing.up to 2 cups raw vegetables (carrots, broccoli, celery, cucumber, tomatoes, sugar snap peas) with 2 tablespoons light ranch dressing.4-ounce snack cup of fruit in its own juice.½ cup frozen orange juice (eaten as sorbet).½ cup applesauce (1 cup if unsweetened).1 cup canned fruit, unsweetened, in water.1¼ cups watermelon, cantaloupe, or honeydew melon.15 strawberries (dipped in 2 tablespoons Cool Whip® Lite).

1 ½ cups fresh strawberries or ½ cup frozen, sweetened.

One cup of blueberries has about 85 calories.Īdair Hoover, ©2020 HGIC, Clemson University Fruits Limit your splurges on empty-calorie items that have little or no nutritional value. Choose wisely, because some of the items are more healthful than others. Here are some ideas for calorie-controlled snacks.

HGIC 4103, Feeding Your Preschooler, and.

HGIC 4012, 30 MyPlate Steps to a Healthier You.

For more information on the food groups and specific nutritional needs, refer to: The five food groups in MyPlate are grains, vegetables, fruits, milk, and meat & beans. Make healthy choices from MyPlate, USDA’s latest food guide. Beware of some 100-calorie goodies that are nothing more than tasty little morsels of refined sugar and saturated fat, such as shortbread cookies and milk chocolate drops. Healthy eating is about the quality of the calories you consume, not just how many calories you consume.Ĭhoose a snack that contains protein and fiber with minimal fat and added sugar, such as a high fiber piece of fruit, a few tablespoons of nuts or sunflower seeds, or a small container of creamy nonfat yogurt or pudding. Snacking can be part of healthy eating if your choice of foods and beverages provides nutrients along with the calories. Close to 100 calories: 3 three reduced-fat woven wheat crackers, topped with cherry tomatoes, and 3 small slices of avocado.Īdair Hoover, ©2020 HGIC, Clemson University