1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, non-fat, Greek-style yogurt with 1/2 cup of berries (I like strawberries or blueberries) and 1 tablespoon of ground flaxseed. Flaxseed might make you gassy so eliminate if this is a problem for you.
2. Make your own trail mix. Start with raw almonds, chopped walnuts, and pistachios — look for nuts without added salt or oil. Then add raisins or dried blueberries and cranberries; again, be sure to look for those without added sugar. This can be fairly high in calories so eat only a handful.
3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added applesauce and sprinkle with cinnamon for a tasty dairy and fruit combination.
4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can substitute raw carrots or any other favorite vegetable for a great high fiber snack.
5. I love popcorn. It’s low in calories and provides good dietary fiber. For variety, try spraying popcorn with low-fat, olive oil-based cooking spray instead of adding butter. Air popped is best but if you prefer the convenience of microwave popcorn, read the labels or Nu Val score as it varies wildly in calories and fat so it can actually be very unhealthy.
6. An old snack favorite that combines vegetables and protein is “bugs on a log.” Spread peanut butter on a celery stick and then sprinkle with raisins or dried cranberries for a nutritious mini-meal.
7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread and layer on some lean meat such as turkey for protein, a slice of cheese for dairy, and lettuce and tomato for vegetables.
8. For a snack you can carry in your pocket, a bag of toasted almonds can give you a quick boost that is loaded with protein, healthy fat, and fiber.
9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of mango make a delicious snack. Frozen grapes and banana chunks are tasty, too. I like to peel a banana, cut it in half, fill with peanut butter and freeze. Wrap in foil before putting it in the freezer.
10. Salsa is a great vegetable snack. One-half cup of salsa equals one vegetable serving. For a tasty salsa dipper, try whole-grain crackers.
I think these would make great snacks for meetings rather than the usual cookies and sweet rolls. All of these would also be acceptable for snacks in the classroom as well.