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Best and Worst Snacks in Your Supermarket

7 not-so-healthy picks, plus 8 tasty alternatives.

8 Healthy Snacks to Try Instead continued...

7. Frozen Vegetables

Vegetables can be fun to eat, like frozen edamame (green soybeans) from the pod. Just heat in the microwave (you can also serve them cold), open up the pods, and snack away at the green soybeans inside. They're low in calories and packed with fiber and protein (8 grams fiber, 10 grams protein). If you're hankering for a potato-based snack, the frozen steak fries and wedge-cut oven fries are usually the lowest in calories, fat, and saturated fat because they have a higher ratio of potato to crispy exterior. I've also listed a couple of products that feature dark green veggies.

  • Edamame (in pod), 1 1/8 cup: 90 calories, 2 g total fat, 0 g saturated fat, 8 g fiber, 30 mg sodium
  • Ore*Ida Steak Fries, 3 ounces.: 110 calories, 3 g total fat, 1.5 g saturated fat, 2 g fiber, 290 mg sodium
  • McCain Steak Cut Fries, 3 ounces: 100 calories, 3 g fat, 0 g saturated fat, 1 g fiber, 280 mg sodium
  • Cascadian Farm Wedge Cut Oven Fries, 3 ounces: 100 calories, 3 g fat, 0 g saturated fat, 2 g fiber, 10 mg sodium
  • Veggie Patch Broccoli Bites with Cheese, 4 bites: 160 calories, 8 g fat, 1.5 g saturated fat, 2 g fiber, 400 mg sodium
  • Dr. Praeger’s Spinach Pancakes, 1 pancake: 70 calories, 4 g fat, 0 g saturated fat, 1 g fiber, 160 mg sodium

8. Yogurt and Fruit Smoothie or Parfait

In just a few minutes, you can transform yogurt and fruit into a tasty parfait or smoothie.

For a smoothie, combine 1/2 cup plain or vanilla yogurt with 1/4 cup frozen berries or other fruit, half a banana (if desired), 1/8 teaspoon vanilla extract, and a pinch of cinnamon in a blender until smooth. Add crushed ice if you want.

For a parfait, combine the yogurt, vanilla, and cinnamon, and then layer the mixture with some frozen fruit.

  • Plain yogurt (1/2 cup) and frozen fruit (1/4 cup) and 1/2 banana: 145 calories, 2 g total fat, 1 g saturated fat, 3 g fiber, 80 mg sodium

Elaine Magee, MPH, RD, is the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

Edited on August 30, 2011

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