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HEALTHY WEIGHT LOSS Lifestyle Change Preventing
Heart Disease Creating Healthy Eating Habits Maintaining
a Healthy Weight
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Snack Recipes
(Click on a recipe name to open a printable recipe
page)
FRUIT AND VEGETABLES
FRESH FRUIT
* Medium apple: 50 Cal.
* Medium pear: 50 Cal.
* Medium banana: 90 Cal.
* 1 Cup blueberries: 80 Cal.
* 1 Cup strawberries: 50 Cal.
* Medium orange: 70 Cal.
* 1 Cup sliced melon (cantaloupe, honeydew, watermelon): 60 Cal.
* Medium kiwi: 40 Cal.
* ½ Grapefruit: 40 Cal.
* 15 Cherries: 80 Cal.
* 1 Cup grapes: 100 Cal.
* Apricot: 30 Cal.
* Mango: 40 Cal.
* Peach: 35 Cal.
* Tangerine: 25 Cal.
CANNED FRUIT
* Lite Sliced Peaches, ½ cup: 60 Cal.
* Lite Sliced Pears, ½ cup: 60 Cal.
* Pineapple (in pineapple juice), 2 slices: 60 Cal.
* Fruit Cocktail (no sugar added), ½ cup: 40 Cal.
* Applesauce, lite - no sugar added, ½ cup: 50 Cal.
VEGETABLES
* Cauliflower, 1 cup: 30 Cal.
* Steamed green beans, 1 cup: 45 Cal.
* Carrots, 1 cup: 45 Cal.
* Broccoli, 1 cup: 30 Cal.
* Bell peppers, 1 cup: 30 Cal.
* Medium tomato: 10 Cal.
* Cherry tomatoes (10): 20 Cal
JUICES
* Orange Juice, 8 oz: 110 Cal.
* Orange Juice, Low Cal, 8 oz: 50 Cal.
* V 8 Vegetable Juice, 8 oz: 50 Cal.
* Cranberry Juice (no sugar added), 8 oz: 130 Cal.
* Gatorade, 8 oz: 50 Cal.
PEACHY YOGURT COOLER
1 Medium fresh peach, peeled, pitted and cut up
1 Container (6 ounces) low-fat peach yogurt
½ Cup milk
1 Dash ground nutmeg or cinnamon
Place milk, yogurt and peach in blender. Cover and blend on high speed about 30 seconds or until smooth. Pour into glasses. Sprinkle with nutmeg (or cinnamon).
Serving size: 1 glass (½ of the shake)
Calories: 140
Fat: 2 g
Cholesterol: 10 mg
Carbohydrate: 26 g
Protein: 6 g
Sodium: 85 mg
CHOCOLATE RASPBERRY SHAKE
1¼ Cups fat-free (skim) milk
1½ Cups fresh raspberries (or 2 cups frozen raspberries,partially thawed)
1¼ Cups fat-free red raspberry yogurt
½ Cup fat-free chocolate-flavor syrup
Place all ingredients in blender. Cover and blend on high speed about 30 seconds or until smooth. Serve immediately.
Serving size: 1 glass (about 1/3 of shake)
Calories: 185
Fat: 1 g
Cholesterol: 5 mg
Carbohydrate: 40 g
Protein: 9 g
Sodium: 120 mg
BLUEBERRY SMOOTHIE WITH SOYMILK
1 Container (6 oz) fat-free lemon or French vanilla yogurt
½ Cup vanilla soymilk or fat-free (skim) milk
1 Cup frozen (organic) blueberries (from 10-oz bag) (or 1 cup frozen raspberries)
2 Teaspoons of honey, if desired
In blender, place blueberries, soymilk and yogurt. Cover; blend on high speed about 1 minute or until smooth. Sweeten to taste with honey. Pour into 2 glasses. Serve immediately.
Serving size: 1 glass
Calories: 170
Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 31 g
Protein: 7 g
Sodium: 100 mg
STRAWBERRY SMOOTHIE
1 Bag (10 oz) frozen (organic) strawberries
2 Cups plain or vanilla yogurt
2 Tablespoons orange juice
1 Tablespoon honey
Place all ingredients in blender. Cover; blend on medium speed until smooth. Add more honey to taste if desired. Pour into 3 glasses. Serve immediately.
Serving size: 1 glass (1/3 of smoothie)
Calories: 170
Fat: 3 g
Cholesterol: 10 mg
Carbohydrate: 26 g
Protein: 9 g
Sodium: 115 mg
SUMMER BREEZE SMOOTHIE
6 Medium strawberries
1 Cup crushed pineapple (in light syrup)
1 Medium banana
1 Cup plain nonfat yogurt
1 Teaspoon vanilla
4 Ice cubes
Place all ingredients in a blender and blend until smooth.
Serving size: 1 glass (1/3 of smoothie)
Calories: 121
Fat: 0.5 g
Cholesterol: 1 mg
Sodium: 64 mg
TROPICAL MANGO SMOOTHIE
2 Containers (6 oz each) fat-free French vanilla yogurt
2 Cups mango sorbet
2 Mangoes, seed removed, peeled and chopped (2 cups)
1½ Cups fat-free milk or soymilk
Place all ingredients in blender. Cover; blend on high speed until smooth.
Serving size: 1 cup (about 1/6 of smoothie)
Calories: 200
Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 43 g
Protein: 5 g
Sodium: 75 mg
CREAMY PEACH SMOOTHIE
1 Container (6oz) fat-free French vanilla yogurt
1 Cup frozen (organic) sliced peaches (from 10-oz bag) or any other fruit
¾ Cup orange juice
1 Tablespoon honey
Place all ingredients in blender. Cover; blend on high speed about 1 minute or until smooth. Pour into 2 glasses. Serve immediately.
Serving size: 1 glass (½ of smoothie)
Calories: 190
Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 38 g
Protein: 5 g
Sodium: 60 mg
DAIRY
* Skim Milk, 1 cup: 80 Cal.
* Chocolate Milk, Low Fat, 8 oz: 150 Cal.
* Cottage Cheese, Low Fat, ½ cup: 90 Cal., w/2 slices of canned pineapple: 150 Cal.
* Cottage Cheese, Fat Free, ½ cup: 60 Cal., w/2 slices of canned pineapple: 120 Cal.
* Yogurt, Lite, different varieties, 6 oz: 100 Cal.
* Smoothie, Lite, different varieties, 8 oz bottle: 90 Cal.
* Yogurt, Plain, Regular, 1 cup: 150 Cal.
* Yogurt, Plain, Low Fat, 1 cup: 140 Cal.
* Yogurt, Plain, Nonfat, 1 cup: 110 Cal.
* String Cheese, Lite, Mozzarella, 1 piece: 50 Cal.
* Cheese Cubes (2% milk), 7 pieces: 90 Cal.
* Jell-O Pudding Snacks, variety, sugar free, 1 snack (106 g): 60 Cal.
* Jell-O Snacks, regular, variety, sugar free, 1 snack ( 92 g): 10 Cal.
BREAD/MUFFINS/BAGELS
* Whole Wheat Bread, 1 oz slice: 70 Cal.
* White Bread, Enriched, 1 oz slice: 75 Cal.
* Rye Bread, 1 oz slice: 70 Cal.
* Italian or French Bread, 1 oz slice: 80 Cal.
* Bagel, Plain, 2 ½ oz: 200 Cal.
* Bagel, Blueberry, 2 ½ oz: 200 Cal.
* Bagel, Cinnamon Raisin, Fat Free, 2 ½ oz: 150 Cal.
* Tortilla Wrap, Flour, 40 g: 110 Cal.
* Tortilla Wrap, Whole Grain, 58 g: 130 Cal.
* Wheat Pita Bread, ½ Pita - 34 g: 80 Cal.
* Whole Wheat / Whole Grain Eng. Muffin, 2 ½ oz: 100 Cal.
* Cinnamon Raisin Engl. Muffin, 2 ½ oz: 110 Cal.
WITH: Cream Cheese (Light), 2 Tablespoons: 60 Cal., (Fat-Free: 30 Cal.)
WITH: Jam / Jelly (Sugar Free), Different Varieties, 1 Tablespoon: 10 Cal.
WITH: Lunchmeat (Chicken, Turkey, Ham), Thin Sliced, 6 Slices: 60 Cal
WITH: Swiss Cheese, Reduced Fat, 1 Slice: 60 Cal.
CHIPS AND CRACKERS
* Pretzels, 1 oz (about 48 pretzel sticks): 100 Cal.
* Chex Mix, Traditional or Cheddar, 2/3 cup: 130 Cal.
* Tortilla Chips, Multigrain, 1 oz (8 chips): 150 Cal., w/Salsa (2 Tablespoons): 10 Cal.
* Tortilla Chips, Light, Nacho Cheese, 1 oz (about 11 chips): 100 Cal.
* Potato Chips, Fat-Free, 1 oz (about 20 chips): 75 Cal.
* Sun Chips, Multigrain, 1 oz (about 16 chips): 140 Cal.
* Microwave Popcorn, Butter, 94% Fat-Free, 5 cups popped: 75 Cal.
* Rice Cakes: Original, 1 cake: 35 Cal. White Cheddar, 1 cake: 45 Cal. Other: 50 Cal.
* Multigrain or Whole Wheat Crackers, 4 to 5 crackers: 70 Cal.
* Wheat Thins, Reduced Fat, 16 crackers: 130 Cal.
* Wheat Saltine Crackers, 5 crackers: 60 Cal.
* Cinnamon Grahams, Low-Fat, 8 crackers: 120 Cal.
* Crisp Bread (Fiber), 1 slice: 35 Cal. Crisp Bread (Multigrain), 1 slice: 45 Cal.
NUTS AND STUFF / GRANOLA BARS
* Walnuts, shelled, plain, unsalted, 1 oz, ¼ cup: 200 Cal.
* Almonds, 1 oz, ¼ cup: 160 Cal.
* Raisins, ¼ cup or 1 small box: 130 Cal.
* Fiber One Bran Cereal (or other), eat dry as snack, ½ cup dry: 60 Cal.
* Nature Valley Granola Bars, Variety, 2 bars: 180 Cal.
* Quaker Granola Bars, Variety, 1 bar: 90 Cal.
* Kashi Granola Bars, Variety, 1 bar: 120 Cal.
* Kellogg’s Nutri Grain Cereal Bars, Variety, 1 bar: 140 Cal.
* Kellogg’s Nutri Grain Fruit & Nuts, 1 bar: 120 Cal
.
* Kellogg’s All Bran or Oatmeal Raisin Bars, 1 bar: 120 Cal.
* Kellogg’s Special K Bars, Variety, 1 bar: 90 Cal.
* Post Grape Nuts Trail Mix Crunch Cereal Bars, Variety, 1 bar: 110 Cal.
* Pria Nutrition Bar (Power Bar), Variety, 1 bar: 110 Cal.
OTHER
* Shrimp (raw), serving size: 5 shrimp: 60 Cal.
* Beef Jerky (97% fat free), 1 oz: 80 Cal.
* Pickles, Kosher Baby Dills, 1 pickle: 0 Cal.
* Applesauce (no sugar added), ½ cup: 50 Cal.
* Frozen Yogurt (fat-free), Variety, ½ cup: 100 Cal.
* Icecream (no sugar added), Variety, ½ cup: 100 Cal.
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