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Smart Snacks!

Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

  • a medium-size apple (72 calories)
  • a medium-size banana (105 calories)
  • 1 cup steamed green beans (44 calories)
  • 1 cup blueberries (83 calories)
  • 1 cup grapes (100 calories)
  • 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp.
  • hummus (46 calories)

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

*Adapted from the Centers for Disease Control and Prevention,

Smart Beverages

  • Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
  • For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
  • Don’t “stock the fridge” with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
  • Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
  • Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
  • When you do opt for a sugar-sweetened beverage, go for the small size. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.
  • Be a role model for your friends and family by choosing healthy, low-calorie beverages.

*Adapted from the Centers for Disease Control and Prevention,

Other Healthy Beverages:

  • Hot Green Tea
  • Mint Tea
  • Milk
  • Cranberry Juice
  • Water flavoured with any fruit
  • Fruit Smoothies with a handful of spinach leaves
  • Freshly made iced tea
  • Lemon Water
  • Peppermint Water
  • Coconut Water
  • Juice and Seltzer water
  • Vegetable Juice
  • Almond Milk

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