Healthy summer snacks

GRAND RAPIDS, Mich. (WOOD) - School will soon be out for the summer and that means more little hands and will be diving into your refrigerator more times a day asking for yet another snack.  To make sure there are many healthy options available every time, Spartan Stores Dietician Allison Reed came up with a quick checklist to help you size up their choices.   The anatomy of a healthy snack will include all of the following:

*2-3 different food groups
*At least 1 fruit or vegetable
*Low fat or fat free dairy
*Whole grains
*Lean protein

Here are some examples that are all under 300 calories:

Yogurt parfait
250 calories, 15-20g protein, 1g fat, 5g fiber
-6 oz Nostimo Greek yogurt
-½ cup fresh or frozen mixed berries
-¼ cup Spartan Nutty Nuggets or low fat granola

Tropical fruit smoothie    
Approximately 100 calories per 1 cup serving
Combine
-1 cup pineapple chunks
-2 cups frozen mixed berries
-1 cup yogurt
-1 banana
-½ cup orange juice

Fruity yogurt pops
75 calories per 4-oz yogurt pop
One to one ratio – puree fat free yogurt and fruit in blender and freeze in paper cups with popsicle stick

Home made trail mix
Approximately 200 calories  per ¾  cup serving    
-2 cups whole grain cereal
-½ cup mixed nuts
-½ cup dried fruit with no added sugar

Low fat cheese (1.5 oz), 7 reduced fat Triscuits, vegetable slices
200-300 calories

Ham and cheese rolls
Approximately 100 calories
-light string cheese stick
-2oz low fat lunch meat

½ whole grain pita, 2 Tbsp hummus, ½ cup veggies
150 calories

Ants on a log
-Three 3-inch celery sticks, 2 Tbsp peanut butter, 1 Tbsp raisins

Fresh kabobs
–6-inch skewer with cheese cubes, cucumber, cherry tomatoes

Egg salad
-hard boiled egg, light mayo, celery, onion
-serve on whole grain bread or crackers

Taste:
Spartan Stores Dietician
Allison Reed
www.spartanstores.com