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Snacks and Dashboard Dining

Grab a cinnamon roll and latte for the morning commute, chips and soda from the vending machine to get through the mid-afternoon slump, a few cookies before bed . . . and you just might have taken in more calories from snacks than from the day’s meals!

You can avoid this diet downfall, but still satisfy your hunger between meals and on the go, by trying some of the foods listed here. For a snack that will carry you through until the next meal try to include protein.

Quick healthy snacks

Try these suggestions and keep these quick, healthy snacks on hand:

  • Breakfast cereal, dry or with milk, and fruit. Try low sugar, 100% whole-grain cereals, and low-fat or non-fat milk. Keep single serving sizes handy.
  • No-sugar-added applesauce, sliced peaches in their own juice, or other single serving fruits
  • Fresh fruit, such as pears, apples, oranges, nectarines, peaches, kiwi, grapes, strawberries, and bananas
  • Mixed nuts and single-serving cans of tomato juice or vegetable juices. While nuts have many health benefits, they are high in calories, so remember to keep portions small.
  • Dried apricots, apples, nectarines, etc. Keep portions small – dried fruits can be high in calories..
  • Low-fat or non-fat milk and a homemade or store-bought low-fat, whole-grain muffin. Stay away from jumbo sized muffins..
  • At the coffee shop, black coffee or espresso is best. Remember that flavored lattes and cappuccinos can have as many calories as a full dessert – ordering these drinks with sugar-free flavoring and non-fat milk can help cut down on calories.
  • Popcorn (2½ cups) – instead of a high-fat butter topping, get creative with herbs and spices – like chili powder, garlic, or lime zest - to flavor your popcorn.
  • Turkey ham (1 oz.) and soft bread sticks with spaghetti sauce (2 tablespoons)
  • Whole grain crackers (like low fat Triscuits) (4) and part-skim Mozzarella cheese (1 oz.)
  • Grilled chicken kabob: grilled chicken breast and low-fat cheese cubes (0.5 oz. each) with pretzel sticks and low-fat or non-fat milk (8 oz.)
  • Packaged, ready-to-eat vegetables such as baby carrots, broccoli florets, and cauliflower pieces with a low-fat dip (2 tablespoons)
  • Chopped vegetables from your own kitchen, such as red and green bell peppers; jicama, carrot, and celery sticks; snow peas; button mushrooms; and/or broccoli with non-fat ranch dressing or hummus
  • Boost the nutritional value of any snack with single-serving beverages such as canned or boxed fruit juices (look for 100% juice) and boxed low-fat milk.For a lower calorie option, try sparkling water with a dash of fruit juice.

Hearty dashboard dining

For safety reasons, you should never eat while driving, and meals eaten at home tend to be healthier and lower in calories than those from restaurants. But sometimes, our hectic schedules just don’t allow for leisurely sit-down, home-cooked meals. If your passengers are running late in the morning or need a quick dinner on the way to soccer practice, they may need a hearty meal for the ride.

You could pull through a fast food restaurant to get them the 550-calorie ham, egg, and cheese bagel that contains 31 grams of fat, but they might also enjoy one of the balanced, portable meal ideas here just as much. Include fruit, vegetables, or 100% fruit juices for their healthy nutrients.

  • Fill a small bag with dry whole-grain cereal, dry roasted peanuts, and raisins. Take along boxed low-fat milk or orange juice. A handful of raisins and 6 oz. of juice give you a good start toward the goal of at least 2½ cups of fruits and veggies a day.
  • Toast some 100% whole-grain bread for a sandwich of natural peanut butter and fruit-sweetened jelly. Bring a calcium-fortified orange juice box.
  • Try a hard-boiled egg, mini-bagel, banana, and bottled water.
  • Experiment with cheese and crackers: try 100% whole-grain, reduced-fat crackers with part-skim string cheese, an apple, and bottled water.
  • Boost calcium and protein with ready-to-go products like low-fat yogurt in a tube, drinkable yogurt, lunch-sized milk cartons. Single-serving Greek yogurt has even more calcium and protein – just remember to grab a spoon! Flavored yogurt can have high amounts of added sugars – look for varieties that have less than 30 grams of sugar per 8 ounces.
  • Fill whole wheat pita bread with tuna salad (made with low-fat or fat-free mayonnaise) and fresh spinach, romaine lettuce, or green salad mix; take along a milk box and fresh fruit, like a small apple or grapes. .
  • Make a dinner wrap using a whole grain tortilla. Fill with grilled chicken, reduced fat cheese, sliced tomatoes, lettuce, sprouts, roasted red peppers, black beans, and/or garbanzo beans. To flavor and hold a wrap together, thinly spread low-fat cream cheese or hummus on the tortilla, or use a small amount of low-fat ranch or blue-cheese salad dressing.

With a little planning you and your family can stay “on the go” and still give your bodies the nutrients they need – with less calories and fat!


Last Medical Review: 07/30/2015
Last Revised: 08/11/2015