Commentary: Healthy Choices 3
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One of our listeners requested snack ideas for kids, yet these snacks would also be great packed in school lunches or taken along when shopping or going to a sports event  If you plan ahead, one can avoid noshing on high calorie foods found at the food court or concession stand. 

6-8 oz. light yogurt (try the fruited)- watch the added sugars in the “kids” versions
¼ c almonds (or other nuts)- try unsalted dry roasted or make your own (see recipe below)
¼ c craisins or raisins (or other dried fruits)
1 c raw veggies- just watch the high calorie dips!
½ canned fruit- no heavy syrups
½ c sugar-free pudding
2 Fig Newton’s
3 c light popcorn, popped
2 rice cakes
½ c cooked veggies
1 small piece fresh fruit or 1 c grapes, berries or chunks
3 peanut butter sandwich crackers- try whole wheat crackers
100 calorie snacks (wheat thins, fruit snacks, nuts, snack mix)
¼ c cottage cheese (made with 1% or skim milk)
1 cheese single or 1 string cheese (made with 2 % or skim milk)

Homemade Roasted Nuts
1 c raw nuts, such as peanuts, almonds or walnuts
1 tsp olive oil
¼ tsp garlic powder
¼ tsp kosher salt or 1/8 tsp table salt

Toss nuts with rest of ingredients and spread on a cookie sheet. Roast nuts in a pre-heated 350°F oven for 10 minutes. Cool. Enjoy.
The ingredients in this recipe can easily be increased.

I found these recipes on the web and I haven’t had a chance to try them out.  Let me know what you think.

Twist and Shout Trail Mix
1/2 to 1 cup Multi-Grain Cheerios
1/2 to 1 cup mini pretzels (preferable oat bran)
1/2 cup of raisins
1/2 to 1 cup Goldfish crackers
1/2 cup milk chocolate chips
1/2 to 1 cup of peanuts

1 serving = 10 Cheerios, 9 mini pretzels, 8 raisins, 7 Goldfish, 6 chocolate chipsPer serving: 105 calories, 3 g protein, 14 g carbohydrates, 4.6 g fat, 1 g saturated fat, 0 g cholesterol, 150 mg sodium, 1 g fiber.

Chocolate Pudding Sprinkle Cones
Instead of ice cream, these colorful cones hold creamy pudding that's topped with rainbow sprinkles for a festive touch. They also make a good party treat. They're best made ahead of time and refrigerated for about four hours before serving.

6 ice cream wafer cones, flat bottom, multi-color pack (green, pink, and beige)
1 3.9 ounce package Jell-O brand instant chocolate pudding mix (you can also use the sugar-free variety)
2 cups skim milk, cold
Colored sprinkles

In a large bowl, prepare chocolate pudding mix according to package directions (adding cold skim milk, whip approximately 5-10 minutes until pudding becomes thick).

Pour chocolate pudding evenly into six flat-bottom cones.

Sprinkle 1 teaspoon multi-colored sprinkles on top of each pudding cone.

Place in refrigerator for at least one hour. Be sure to set the cones on a stable tray or tight-fitting container to keep them from falling over.

Yield: 6 cones
Per cone: 105 calories, 4 g protein, 18g carbohydrates, 1 g fat, 1 g saturated fat, 0 mg cholesterol, 126 mg sodium, 0 g fiber, 107.3 mg calcium.



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