Eating Healthy on the Go: Quick Foods Kids Will Love
Blueberry & Yogurt Parfait
1/2 cup plain nonfat or low-fat yogurt (vanilla yogurt can be used if a
sweeter yogurt is desired)
1/8 teaspoon vanilla extract
Pinch of ground cinnamon
1/4 cup frozen or fresh blueberries (substitute other fruit if desired)
1/4 cup high-fiber granola (such as Kashi Summer Berry Granola, Go Lean
Crisp! Toasted Berry Crumble)
- In small bowl combine yogurt, vanilla extract, and cinnamon. Gently stir in
- Spoon half of the yogurt and fruit mixture into a plastic cup. Sprinkle 1/8
cup of granola over the top.
- Spoon the remaining yogurt and fruit mixture into the cup and top with the
remaining 1/8-cup of granola. Cover with plastic wrap or foil and keep in
refrigerator until ready to eat. Eat within a few hours if possible.
Yield: Makes 1 snack serving
Nutritional Analysis per serving (using Kashi Summer Berry Granola): 207
calories, 10 g protein, 32 g carbohydrate, 5 g fat, 1.7 g saturated fat, 7 mg
cholesterol, 4.5 g fiber, 161 mg sodium. Calories from fat: 22 percent.
Crunch & Munch Snack Mix
(Not recommended for children under the age of 2 because of the presence of
nuts and the risk of choking.)
2 cups crunchy low-sugar, high-fiber breakfast cereal (such as Barbara’s
Bakery Cinnamon Puffins, Fiber One’s Caramel Delight, or Frosted Mini Wheat
1/2 cup dried fruit of choice (such as cranberries, raisins, blueberries,
cherries) or freeze dried fruit (such as strawberries and pineapple)
1/2 cup roasted unsalted or lightly salted nuts
- Set out four snack-size sealable bags or plastic containers.
- Spoon 1/2 cup of the cereal into each bag or container. Spoon 2 tablespoons
each of the dried fruit and nuts into each bag or container. Seal bags or
plastic containers and shake gently to mix up the mixture.
Yield: Makes 4 snack servings (about 3/4 cup each)
Nutritional Analysis per serving (using Fiber One Caramel Delight, raisins
and almonds): 257 calories, 6 g protein, 38 g carbohydrate, 10 g fat, 0.7 g
saturated fat, 0 mg cholesterol, 4.5 g fiber, 130 mg sodium. Calories from fat:
Note: Each serving contains 2.5 grams polyunsaturated fat and 6.7 grams