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Complimentary Nutrition Information
Nutrition Do's & Don'ts
Best and worst fruits
Best and worst vegetables
High fiber meal planning
Are you getting enough calcium?
Healthy snack ideas
Frequently asked nutrition questions

Healthy Snack Ideas
  • Fresh fruit like apples, oranges, bananas, grapes, berries, peaches, plums, nectarines, pineapple
  • Dried fruit like raisins, dates, prunes
  • Fruit canned in juice like fruit cocktail, peaches, pears, mandarin oranges, tropical fruit
  • Baby carrots, sliced cucumbers, celery sticks, bell peppers sticks with low fat salad dressing
  • Tossed salad with low fat salad dressing
  • Whole wheat crackers like low fat Triscuits
  • 1/4 cup cottage cheese & 1/2 cup fresh or canned fruit
  • Low fat yogurt (top with Grape-Nuts, if desired)
  • Yogurt smoothie: 8 oz. light yogurt, 1/2 banana, 1/2 cup strawberries or other fresh fruit
  • Pretzels
  • Trail mix: 1/4 cup Cherrios, 1/8 cup peanuts, 1/4 cup Chex Cereal, 1 small box raisins
  • Dry cereal (some stores sell one-serving cereal packs)
  • Granola bar, cereal bar, Slim Fast bar, Power bar, Cliff bar
  • Rice cakes or Popcorn cakes
  • 1 small low fat muffin
  • Fig bars, graham crackers, animal crackers or oyster crackers
  • Baked tortilla chips or baked potato chips
  • Low fat pudding cup or Sugar free Jello cup
  • Air popped popcorn or 94% fat free microwave popcorn
  • 2 Tbsp. nuts or sunflower seeds
  • 1/2 cup low fat ice cream or frozen yogurt (top with fresh fruit, if desired)
  • Peanut butter, celery & raisins
  • 1 oz. low fat cheese & 4 low fat crackers
  • 1 Tbsp. reduced fat peanut butter and 4 low fat crackers
  • English muffin pizza (1/2 English muffin with tomato sauce & 1 oz. low fat mozzarella cheese)
  • 1/2 bagel topped with ½ Tbsp. light cream cheese or all-fruit jelly
  • 1/2 ham, chicken, turkey or roast beef sandwich
  • 1 small flour tortilla topped with 1 oz. low fat cheese and 2 Tbsp. salsa
  • 1 slice raisin bread toasted and topped with 1/2 Tbsp. light cream cheese and all-fruit jelly
  • 1/2 baked potato topped with 1 oz. low fat cheese or 1 Tbsp. light. margarine or 1 Tbsp. light sour cream
  • 1/2 cup tuna, egg, chicken or seafood salad in 1/2 pita (use low fat mayonnaise)
  • Heat until warm: 10 baked tortilla chips, 2 Tbsp. low-fat cheddar cheese. Top with 1/4 cup salsa
  • Heat under broiler: 4 low fat Triscuits topped with 1/4 cup tuna and 2 Tbsp. low fat cheese


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Personalized Nutrition, Inc.
Coaching you to better nutrition and optimum health

personalizednutrition@juno.com     phone (919) 367-0677      fax (919) 367-0818      P.O. Box 1298, Apex, NC 27502-2005

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This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor.
If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.

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