Healthy Snacks and Meals

Carrots- Cut them into sticks and dip them in salsa, light salad dressing, yogurt dip or peanut butter.

Bananas- On their own, they’re great, but add them to a smoothie, or freeze them for a fun treat, and they’re even better.

Pears- Adding 2 large tablespoons of cottage cheese and vanilla yogurt over 2 pear halves makes a sweet and creamy treat.

Celery- Is as versatile as carrots and even lower in calories. They’re crunchy enough to help die-hard chip fans get through the munchies.

Cucumbers- Slice them up and sprinkle lightly with salt for a refreshing snack.

Dried whole-grain cereal- Mix this up with nuts and dried fruit for a healthy afternoon treat. Just make sure not to overdo serving sizes.

Whole-grain crackers- Add your favorite low fat cheese, peanut butter, or salsa for a filling delight.

Nuts- Peanuts, almonds, pecans, and other nuts can be tossed with dried cereal and raisins or mixed into a 6 oz yogurt for a healthy bite.

Orange juice/other 100% juices- Use a Popsicle mold or ice cubes trays to freeze juice. In just a few hours, you’ll have a cool and tasty refreshment.

Peanut butter- Slather on an apple or add a tablespoon or two to a smoothie for a protein rich treat.

Quesadillas- Use black beans or any other canned beans you have on hand. Add in a sprinkle of cheese, a dollop of salsa and you’re in business.

Raisins- Sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for an instant trail mix.

Salsa- Makes a great dip for veggies and can also be used on sandwiches as a low fat spread instead of mayo.

Yogurt- If you have plain yogurt in the refrigerator, you’re ready to go. Add some fresh herbs (parsley, dill, or thyme will all work), along with a dash of salt and pepper, and you’re set!

Salad greens- Add your favorite veggies, deli meat, tuna, or beans and see if you can hit every food group with one snack.

Pita Bread- Spread some hummus on the bread to increase protein intake and keep you full until your next meal.

Pudding- Make your favorite pudding with nonfat or low fat milk for a calcium rich sweet treat.

English Muffin- Add a slice of Canadian bacon, tomato, and a slice of low fat American cheese. Eat cold or heat it up for a hot snack.

Bagel- Spread 1 tablespoon part-skim ricotta cheese over ½ of a small cinnamon-raisin bagel. Top with apple slices and sprinkle more cinnamon to enhance flavor.

Corn tortilla- Make your own low fat tortilla chips by cutting corn tortillas into four sections and baking them until crisp. Enjoy with salsa or melt low fat cheese on them.

QUICK GRABS

Whole-Grain Crackers Pretzels Dried Fruit Fresh Fruit String Cheese Cut Veggies Juice Boxes Non-Fat Milk Yogurt Granola Bars Trail Mix Soy Nuts Dry Cereal Vegetable/Tomato Juice 100% Fruit Juice Raisins

Low Fat Cooking Methods Bake Broil Microwave Poach Roast Steam Stir-fry or sauté in cooking spray or canola oil Grill

Low Fat Flavorings --Use these instead of salt-- • Herbs - oregano, basil, cilantro, thyme, parsley, sage, rosemary

• Spices - cinnamon, nutmeg, pepper, paprika

• Reduced fat or nonfat salad dressing

• Mustard and ketchup

• Reduced fat or nonfat mayonnaise, sour cream and yogurt

• Salsa

• Lemon or lime juice

• Vinegar

• Horseradish

• Fresh garlic

• Sprinkled buttered flavor (not made with real butter)

• Red pepper flakes

• Sprinkle of parmesan cheese (stronger flavor than most cheese)

• Sodium-free salt substitute

• Jelly or fruit preserves on toast or bagels

More Healthy Cooking Habits… Add vegetables to salads, soups, and casseroles (AIM FOR 5 A DAY!) Try lower fat substitutes such as low fat cheese, salad dressings, and cream soups

Healthy Substitutions QUIZ

Draw a line matching the traditional ingredient that could be replaced with the healthy substitute in baking!

Traditional Healthy Substitute Butter Plain yogurt

1 ounce of chocolate 3 stiffly beaten egg whites

2 eggs ½ whole milk ricotta plus

Cream, whole milk Canola, mild olive oil, prune (in batters, muffins puree or applesauce or Biscuit dough)

Cream cheese 3 tablespoons of cocoa

Ricotta cheese, whole-milk 1 egg + 2 whites or egg substitutes either part skim ricotta or low fat (1%) cottage cheese

Sour cream 1 cup evaporated skim milk

Whipped cream, ice cream (to top cakes, pies, low fat ricotta + yogurt warm desserts) light cream cheese

1 cup whipped cream skim or low fat (1%) milk

1 cup whipping or heavy frozen yogurt, low fat yogurt Cream (for whipping)

------ANSWERS TO QUIZ------

Healthy Substitutions for Baking

Traditional Ingredients Healthy Substitute

Butter Canola, mild olive oil, prune puree or applesauce

1 ounce of chocolate 3 tablespoons cocoa

2 eggs 1 egg + 2 whites or egg substitute

Cream, whole milk Skin or low fat (1%) milk (in batters, muffins or biscuit dough)

Cream Cheese Low fat ricotta + yogurt; light cream cheese

Ricotta cheese, whole-milk 1/2 whole milk ricotta plus either part-skim ricotta or low fat (1%) cottage cheese

Sour Cream Plain yogurt

Whipped cream, ice cream Frozen yogurt, Low fat yogurt (to top cakes, pies, warm fruit desserts)

1 cup whipped cream 3 stiffly beaten egg whites

1 cup whipping or heavy 1 cup evaporated skim milk cream (for whipping)

Chicken Noodle and Broccoli Dinner

Original Modified 4 boneless, skinless chicken breast halves, 4 boneless, skinless chicken breast halves, cut into 1-inch pieces cut into 1-inch pieces 2 c. frozen broccoli florets 2 c. frozen broccoli florets 6 oz. (2 1/2 c.) uncooked wide egg noodles 6 oz. (2 1/2 c.) uncooked wide egg noodles 1 c. water 1 c. fat-free chicken broth 1 c. sour cream 1 c. water 1 (10 3/4 oz.) can condensed cream of 1/2 c. non-fat sour cream chicken soup 1 (10 3/4 oz.) can 98% fat-free cream of 2 Tbsp. margarine chicken soup Makes 4 servings. 2 Tbsp. margarine Non-stick cooking spray

Nutritional Information Per Serving: Nutritional Information Per Serving: Calories: 595 Calories: 380 Protein: 57 g. Protein: 38 g. Carbohydrates: 42 g. Carbohydrates: 42 g. Fat: 25 g. Fat: 7 g. Sodium: 1142 mg. Sodium: 580 mg.

Melt margarine in large skillet. Add chicken, cook and stir one minute. Add broccoli, noodles, broth and water; stir until well blended. Bring to a boil. Reduce heat to medium, cover tightly and cook 15 minutes or until chicken is no longer pink and noodles are tender. Reduce heat, stir in sour cream and soup. Cook an additional 5 minutes or until thoroughly heated. Makes 4 (1 1/2 c.) servings. ------

Spaghetti Pie

Original Modified 6 oz. uncooked spaghetti 6 oz. uncooked spaghetti 2 eggs 1/2 c. egg substitute 1/2 c. grated parmesan cheese 1/2 c. grated parmesan cheese 4 oz. cream cheese 4 oz. reduced-fat cream cheese 1/2 c. sour cream 1/2 c. reduced-fat sour cream 2 c. spaghetti sauce 2 c. spaghetti sauce 1/2 c. shredded mozzarella cheese 1/2 c. shredded reduced-fat mozzarella 1 c. mushrooms, sliced (optional) cheese 1 Tbsp. butter (optional) 1 c. mushrooms, sliced (optional) Yield: 6 servings 1 Tbsp. low-fat margarine(optional) Yield: 6 servings Nutritional Information Per Serving: Calories: 388 Nutritional Information Per Serving: Carbohydrates: 30 gm. Calories: 322 Protein: 16 gm. Carbohydrates: 33 gm. Fat: 21 gm. Protein: 18 gm. Sodium: 507 mg. Fat: 10 gm. Sodium: 542 mg.

Spray 9-inch pie plate with non-stick cooking spray. Cook spaghetti and drain. Add eggs (or egg substitute) and 1/4 c. of parmesan cheese. Put in bottom of pie plate and press up sides. Beat the cream cheese, sour cream and remaining 1/4 c. of parmesan cheese in mixing bowl. Spread mixture over spaghetti crust. Sauté mushrooms in butter (or low-fat margarine) and spoon over cheese mixture. Spread with spaghetti sauce. Bake, uncovered, at 350 degrees for 20 minutes. Top with mozzarella cheese and bake 5 minutes longer or until cheese melts.

Stuffed Chicken Rolls

Original Modified 1 T. margarine Non-stick cooking spray 2 1/2 c. marinara sauce 2 1/2 c. low-sodium marinara sauce 4 (4-oz. each) chicken breasts 4 (4-oz. each) boneless, skinless chicken 4 slices (1-oz. each) American cheese breasts 2 c. fresh spinach leaves 4 slices (1-oz. each) low-moisture, part-skim 4 T. grated parmesan cheese mozzarella cheese Yield: 4 servings 2 c. fresh spinach leaves 4 T. grated parmesan cheese Nutritional Information Per Serving: Yield: 4 servings Calories: 448 Protein: 49 g. Nutritional Information Per Serving: Carbohydrates: 14 g. Calories: 347 Fat: 22 g. Protein: 47 g. Sodium: 1188 mg. Carbohydrates: 13 g. Fat: 12 g. Sodium: 695 mg.

Pre-heat oven to 400 degrees. Spread margarine on baking dish or spray with cooking spray. Pour 1 cup marinara sauce on the bottom of a baking dish. Pat chicken breasts on cutting board between 2 sheets of plastic wrap. Flatten and pound with a rolling pin until meat is 1/4 inch thick. Press 1/2 cup spinach leaves on each chicken breast. Place 1 slice of cheese on each and roll up tightly. Place each roll in baking dish and cover with the remaining marinara. Cover with foil and bake at 400 degrees for 35 minutes. Remove foil and bake 10 more minutes. Sprinkle each chicken breast with 1 T. grated parmesan cheese.

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Jell-O Fruit Salad

Original Modified 1 6-oz. pkg. strawberry Jell-O 1 6-oz. pkg. sugar-free strawberry Jello 1 c. boiling water 1 c. boiling water 3 medium bananas, mashed (1 cup) 3 medium bananas, mashed (1 cup) 1 c. pecans, chopped 1/2 c. pecans, chopped 1 can (20-oz) crushed pineapple, drained 1 can (20-oz) crushed pineapple, drained 1 pint sour cream (2 cups) 1 pint fat-free sour cream (2 cups) Yield: 12 servings Yield: 12 servings

Nutritional Information Per Serving: Nutritional Information Per Serving: Calories: 206 Calories: 97 Protein: 3 g. Protein: 4 g. Carbohydrates: 28 g. Carbohydrates: 18 g. Fat: 10 g. Fat: 2 g. Sodium: 53 mg. Sodium: 69 mg.

Combine Jell-O and boiling water in medium bowl. Stir until dissolved, cool. Add bananas, pecans, and pineapple to Jell-O. Stir and then divide in half. Pour half of mixture into a 9 x 13" pan. Refrigerate one hour or until set. Keep remaining Jell-O at room temperature. Spread sour cream evenly over partially set Jell-O. Pour on remaining Jell-O. Cover and refrigerate until set.

Brown-bag lunches: Turn drab to fab

By Mayo Clinic staff

Try healthy, ready-to-pack items. • Individual packs, such as fruit juices, yogurts, pudding, soups, popcorn and pretzels • Pre-washed and pre-cut vegetables and fruit • Pre-assembled pasta and grain salads Pack some surprises in your lunch. Use colorful napkins and paper plates. Mix it up by making two types of sandwiches. Split them and send half of each with your partner or kids.

Choose healthy alternatives Alternatives to traditional lunch items include: • Grains. If you're tired of sandwich bread, try pocket or pita bread, tortilla wraps, rice cakes or grain salads, such as couscous. • Fruits. Keep interest high by choosing exotic fruits on occasion. • Vegetables. Raw carrot or celery sticks are great, but every once in a while you might enjoy more satisfying vegetable soups or main-dish salads. You can mix up a medley of cooked vegetables and stuff them in pocket bread. Some other foods to pack or add to a sandwich include hummus mixed with tuna, celery, tomatoes, carrots and water chestnuts. If you add lettuce, remember to dry it well after washing it, or you'll have a soggy sandwich. • Dairy. Alternate dairy products, skim milk, fat-free yogurt, low-fat cheese. • Meat. If you pack some of the above items into your lunch, it becomes easier to take meat off center stage. Change your selection of lean meats from day to day, and think about meat substitutes, such as low-fat cheeses, beans, nut spreads, and tofu. • Beverages. Get rid of the soda pop. Try low-fat soy or rice milk, 100 percent fruit juices, shakes made from ice milk or low-fat frozen yogurt, 100 percent vegetable juices, spring or sparkling waters, or decaffeinated or herbal teas. • Fat-free toppings. A dollop of a flavorful topping can make foods more interesting. Choose fat-free sour cream, mayonnaise, cream cheese, salad dressings, salsa, & mustard

Play it safe Some foods can make you sick if they're not kept at the right temperature. If you don't have a refrigerator or microwave at work, try these tips to keep cold foods cold and hot foods hot until you're ready to eat.

Cold foods. Use an insulated lunchbox and a freezer gel pack. If you don't have a gel pack, a frozen food item, such as a juice box, also will work. Put perishables, such as meat and poultry, next to the gel pack or frozen food item. If you prepare food the night before, refrigerate or freeze it until you're ready to leave for work. If your workplace has no refrigerator, use an insulated lunchbox to help protect your lunch from temperature changes. Hot foods. If you don't have access to a microwave, use an insulated bottle for foods such as soup, chili and stew. Before using the bottle, fill it with boiling water and let stand a minute, then empty and immediately put in your food. Keep the bottle closed until you're ready to eat. December 05, 2003 © 1998-2004 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.