How can you snack smart? Be choosy! This will help with weight control, and promote healthy bones and teeth. The list below identifies several choices for healthy snacks.
Pick a variety of foods from these groups:
• Fresh fruits and raw vegetables
(1) berries
(2) oranges or grapefruit
(3) melons
(4) pineapple
(5) pears
(6) tangerines
(7) broccoli
(8) celery
(9) carrots
(10) cucumbers
(11) tomatoes
(12) unsweetened fruit and vegetable juices
(13) canned fruits in natural juices
• Grains
(1) Whole grain bagels
(2) Whole grain unsweetened cereal
(3) Whole grain breads
(4) Unbuttered popcorn
(5) Tortilla chips (baked, not fried)
(6) Pretzels (low salt)
(7) Whole grain pasta
(8) Whole grain crackers
• Milk and dairy products
(1) Low or non-fat milk
(2) Low or non-fat yogurt
(3) Low or no-fat cheese
(4) Low or non-fat cottage cheese
• Meat, nuts and seeds
(1) Chicken
(2) Turkey
(3) Sliced meats
(4) Pumpkin seeds
(5) Sunflower seeds
(6) nuts
• Others
(these snacks combine foods from the different groups)
(1) pizza
(2) tacos
Remember to
• choose sugary foods less often
• avoid sweets between meals
• eat a variety of low or non-fat foods from the basic groups
• brush your teeth with fluoride toothpaste after snacks and meals
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