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Quick Snack Ideas

Snacks give you needed energy, especially if it's been more than three hours since your last meal. The best snacks provide "high-test" fuel to your body.
These two pages compare several different snacks, all containing about the same number of calories, but with vastly different benefits to your body.

Snack Choice

  

Your Body Gets

20 oz. bottle of Coke

  

almost 17 tsp. of sugar
no nutrients whatsoever

18 oz. 100% orange juice

 

a little fiber
a full day's Vitamin C
some Vit.A, calcium

12 oz. lowfat raspberry yogurt

 

one-fifth of a day's protein
two-thirds of a day's calcium
some Vit.C, iron

1/2 cup trail mix (nuts & cranberries)

 

one-eighth of a day's fiber
some protein, iron, calcium,
heart-healthy nut oils

1 hard-boiled egg
+ 15 whole-wheat crackers

 

one-fifth of a day's protein
one-eighth of a day's fiber
some Vit.A, iron, calcium

2 oz. soynuts

  

one-third of a day's protein
one-third of a day's fiber

PBJ sandwich, in whole-wheat pita

 

one-eighth of a day's protein
one-sixth of a day's fiber
heart-healthy nut oils
some iron, calcium

8 TBS. salsa + 20 baked corn chips

  

one-fifth of a day's Vitamin A
one-quarter of a day's fiber
some iron, calcium

1 apple + 2 TBS. peanut butter

  

one-fourth of a day's fiber
heart-healthy nut oils
some Vit.A, Vit.C, iron, calcium

2 carrots + 7 TBS. hummus

  

a full day's Vitamin A
some Vit. C, iron, calcium
half a day's fiber

2 Engl. muffin pizzas

  

one-quarter of a day's fiber
one-quarter of a day's calcium
some Vit.C, Vit.A, iron

1/2 whole-wheat bagel + 1 TBS. lite cream cheese

  

one-sixth of a day's fiber
one-eighth of a day's protein
some iron, calcium

Ants on a log (2 stalks celerY +1 TBS. peanut butter + raisins)

  

one-seventh of a day's fiber
some protein, iron, calcium
heart-healthy nut oils

1 banana + 1/4 cup granola

  

one-sixth of a day's fiber
some protein, iron, calcium
some potassium