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Don't Sweat It: Six Easy, Healthy Summer Snacks

Toss These Treats in Your Tote and Go!
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Four More Fun Snacks

  • A "whole grain" power bar plus a banana. The power bar has simple and complex carbs, plus, depending on the brand, a boost of protein, fat and fiber. The banana contributes carbohydrate and fiber, with a touch of fat and protein. (This snack offers around 330 calories, 11 grams protein, 2 grams fat, and 5 grams fiber.)

  • A squeezable tube of yogurt, popped into the freezer and frozen. (Each of these edible ice cubes contains around 80 calories, 2 grams fat, 11 grams sugar, and no fiber.)
  • Portable fruit. Many fruits travel well in your car or briefcase. A 4 ounce serving of fruit offers fiber, vitamins and minerals as well as carbohydrates. Fruits with a low glycemic load -- basically, a number that indicates how quickly your blood sugar goes up after you eat them -- will keep you feeling full longer. These include:

    • Cherries.
    • Grapefruit.
    • Kiwi.
    • Oranges.
    • Peaches, fresh or canned in juice.
    • Pears.
    • Plums.
    • Cantaloupe.
    • Strawberries.

    Balance your fruit snack with an ounce of reduced-fat cheese, 1/8 cup of nuts, or an ounce of lean lunch meat. (4 ounces of fruit plus an ounce of reduced fat cheese = 155 calories, 5 grams of fat and 8 grams protein, 3 grams fiber; 4 ounces of fruit plus 1/8 cup of mixed nuts = 173 calories, 9 grams of fat and 3 grams of protein, 5 grams fiber; 4 ounces of fruit plus 1 ounce of turkey breast = 108 calories, 1.5 grams fat, 5.5 grams protein, and 3 grams of fiber).

  • A fresh green salad. You'd be surprised how satisfying a salad is on a hot afternoon. You can even pick up some nice side salads with reduced-fat dressing at fast-food restaurants like McDonald's and Wendy's for a dollar! (If you get the side salad at Wendy's and use half of a packet of the reduced-fat ranch dressing, your snack will come to around 85 calories, 4 grams fat, 2.5 grams protein, and 3.5 grams of fiber. If you get a Caesar Side salad from Wendy's and use half a packet of the low-fat honey mustard dressing, your snack will be 125 calories, 5.5 grams fat, 1 gram protein, and 1 gram of fiber.)

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Reviewed on March 25, 2004

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