10 Snack Ideas to Help You Reach Your 5 a Day
If you're having trouble fitting in 5 + servings of fruits and vegetables daily, you need to rethink your idea of them. We tend to eat a fruit cup or a piece of fruit on its own, and vegetables are relegated to side dishes at dinner.
In addition to starting each day with 2-3 servings of fruits and vegetables (I'll share my famous savory oats recipe soon!), I integrate at least two servings into snacks each day. I have no trouble reaching 8 and often more servings of fruits and vegetables daily.
Here are some nontraditional but delicious snacks to get you started.
1 bell pepper, cored, seeded and cut in half
Fill with:
4 oz low-fat cottage cheese + chopped green onion
(134 cals, 2 g fat, 17 g protein)
2 T hummus + 2 t sliced or slivered almonds
(160 cals, 10 g fat, 6 g protein)
1 medium baked sweet potato (about 2" diameter by 5" long)
Top with:
2 T hummus + 2 T salsa + 1 oz shredded low-fat Cheddar
(184 calories, 4 g fat, 11 g protein)
1 T sunflower seed butter (my new obsession)
(201 cals, 8 g fat, 6 g protein)
1 cucumber, chopped (keep the peel if it's organic)
Mix with:
1 container plain Greek yogurt + 1 T chopped fresh herbs (try dill or tarragon) + 1 whole-grain tortilla
(249 cals, 3 g fat, 21 g protein)
2 T salsa + 1/4 avocado, chopped + 1 corn tortilla
(177 cals, 8 g fat, 5 g protein, 7 g fiber)
1 cup carrot sticks
Dip into:
1 container Greek yogurt + 2 T salsa
(134 cals, 0 g fat, 16 g protein, 4 g fiber)
1 T nut butter + 1 T chopped raisins + 1 T water + sprinkle cinnamon
(187 cals, 8 g fat, 6 g protein, 5 g fiber)
1 cup frozen berries or cherries
Mix with:
1 container yogurt (try chocolate! Don't blend--just stir and eat.)
(201 cals, 0 g fat, 12 g protein, 3 g fiber)
1 cup soymilk (mix in the blender)
(191 cals, 4 g fat, 9 g protein, 4 g fiber)
Have you tried any of these snacks? Will you?
In addition to starting each day with 2-3 servings of fruits and vegetables (I'll share my famous savory oats recipe soon!), I integrate at least two servings into snacks each day. I have no trouble reaching 8 and often more servings of fruits and vegetables daily.
Here are some nontraditional but delicious snacks to get you started.
1 bell pepper, cored, seeded and cut in half
Fill with:
(134 cals, 2 g fat, 17 g protein)
(160 cals, 10 g fat, 6 g protein)
1 medium baked sweet potato (about 2" diameter by 5" long)
Top with:
(184 calories, 4 g fat, 11 g protein)
(201 cals, 8 g fat, 6 g protein)
1 cucumber, chopped (keep the peel if it's organic)
Mix with:
(249 cals, 3 g fat, 21 g protein)
(177 cals, 8 g fat, 5 g protein, 7 g fiber)
1 cup carrot sticks
Dip into:
(134 cals, 0 g fat, 16 g protein, 4 g fiber)
(187 cals, 8 g fat, 6 g protein, 5 g fiber)
1 cup frozen berries or cherries
Mix with:
(201 cals, 0 g fat, 12 g protein, 3 g fiber)
(191 cals, 4 g fat, 9 g protein, 4 g fiber)
Have you tried any of these snacks? Will you?
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Comments
I also stuffed the peppers with dip when entertaining guests, adding it to the veggie tray. - 6/26/2011 7:32:30 AM
- 5/24/2011 9:34:22 AM
i always get my veggies and fruit in everyday, some leaves of lettuce on my sandwich.
I eat peppers, cucumber, carrots etc right out of the hand... - 5/24/2011 4:03:33 AM
- 5/23/2011 4:14:39 PM
I prefer to bite into peppers like they're apples...
I love some of the other ideas though - 5/23/2011 3:59:35 PM
Thanks for info. - 5/23/2011 3:33:26 PM
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