1.  Vegetables.

     Talk up the vegetables. Give them choices like fresh carrots, celery sticks or other raw vegetables.  Serve them with low-fat yogurt or cottage cheese dip as an extra incentive and another healthy option.

 

2.   Fruits.

      Eat raw fruit but limit fruit juice intake. Whole fruit provides lot of fiber.  Put a snack bowl in the kitchen with a variety of fruits.  Try freezing some grapes or bananas as an alternative to a Fudgesicle.  Team fruit with low-fat healthy dips like yogurt.

 

3.  Cereals.

      Find cereals with whole-grain flour and stay away from sugar.  Cheerios and the Kashi line have a lot of whole-grain and not too much sugar.  Look for high-fiber, low-sugar content.  Use some resealable sandwich bags to limit portion sizes.

 

4.  Peanut Butter.

      This is a good source of protein. There are 8 grams of protein in a 2-tablespoon serving.  Combine peanut butter with celery sticks for a double good treat.

 

5.   Protein.

      Lunch meat is a great snack but steer clear of Lunchables.  Keep sliced turkey and chicken on hand.  Stay away from bologna and salami.  For a great sandwich, stack up a slice or two of turkey, low fat cheese, lettuce, tomato and whole wheat bread.  Tuna and salmon are also great options is fixed with yogurt or low fat mayo.

 

6.  Trail Mix.

       Gather a selection of unsalted, peanuts, walnuts, almonds, pecans, sunflower seeds, unsalted popcorn, raisins, dried berries, oats, healthy cereal and anything else that is crunchy but also healthy.  Let your children come up with their own healthy trail mix.

 

7.   Healthy pizza.

      Delivery pizza and frozen pizza are packed with calories and fat.  Healthy pizza can be created with whole wheat bread or pitas, some tomato sauce, some cheese and some lean meat.  Include onions, eggplant and veggie or turkey pepperoni.

 

8.  Smoothies.

     Use your blender or food processor to make smoothies from frozen fruit.  Add some nonfat yogurt, some ice, banana slices and peanut butter and you have created a delicious and healthy snack.

 

9.    Pack a healthy cooler.

       When you are going on a road trip, pack healthy drinks and snacks so that you do not spend unnecessary money and eat unnecessary calories.  Pack fruit, peanut butter and trail mix.  Eating healthy is a habit.

 

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