Healthy Snack Ideas for the Traveler

Snack ideas to pack from home:

Whole Grain Crackers like Reduced Fat Triscuits or Kashi TLC Original 7 Whole Grain

Instant Oatmeal Packets

Peanut Butter Singles

Easy to peel mandarin oranges (around here the brand is Little Cuties)

Almonds or Walnuts or pumpkin seeds

Seapoint farms dry roasted edamame

Easy to peel mandarin oranges (around here the brand is Little Cuties)

Almonds or Walnuts or pumpkin seeds

Justin’s honey almond butter squeeze pack- squeeze on apple or pear slices or crackers

Emerald Nuts Almonds 1 ounce individual packets

If you can go to the grocery store, consider having some of these items in your room refrigerator:

Light Non Fat Yogurt

Small Nonfat Latte

Laughing Cow Cheese Wedge

Mozzarella string cheese

Vegetables-choose brightly colored vegetables such as carrots, broccoli, asparagus, red bell pepper

LowFat or NonFat Cottage Cheese,

Lean and unprocessed (No nitrates or nitrites) meat 

Peaches, red grapes, orange, berries, apple, pear  

Eggland’s best hard-cooked peeled eggs- packaged pre-cooked eggs. These need refrigeration  



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10 Easy Healthy Snacks

1) Pudding
Pudding made with skim milk is a wholesome comfort food. Add a couple graham crackers to a fat free pudding snack cup for a treat as yummy as pudding pie! 100 calories per ½ cup serving (180 with 3 graham crackers)

2) Soup Dry or canned, most soups are great low calorie snack ideas. Try Lipton Chicken Vegetable Cup a Soup, serve with veggie sticks and whole grain crackers to warm and fill your tummy! 50 calories per serving of soup

3) Soy For a tasty lower calorie alternative to other types of nuts, try soy nuts sprinkled on salads! ¼ cup = 120 calories

4) Tator Time Microwave a small to medium potato and top with fat free sour cream (or plain yogurt) and salsa or try baked sweet potato fries (microwave until soft, then slice, toast and serve)! 2 oz potato = 160 calories

5) Beans Fat free refried beans are an excellent option. Here’s one food that’s an exception to the avoid-fried-foods rule. There’s no added fat to these babies! Try a bean tortilla: 1 small whole-wheat tortilla + ¼ cup fat free refried beans + 2 tbsp salsa + 1 tbsp fat free sour cream = 1 delicious 170 calorie snack!

6) Cereal Not just for breakfast anymore! Now that you know how important it is to read food labels, ideal choices would be low calorie, high fiber cereals such as Kashi Good Friends or Cheerios. Try a mini box of kids Cereal to satisfy a sweet tooth or to use as a low calorie dessert for 200 calories or less.

7) Yo? Yogurt! Fat-free yogurts have as little as 80 calories per cup and make a sweet high-calcium, high-protein snack. Flavors such as vanilla, chocolate or café au lait mixed with fresh berries taste more like an indulgent dessert than a healthy snack. 1 serving= 80 calories

8) Peanut Better! Used sparingly, peanut butter makes for a satisfying snack or meal. Stick to 1 tbsp serving sizes and spread on anything from bread to fruit. Try on granny smith apples — the sweetness of the peanut butter mixed with the tartness of the apple makes a great snack!

9) Hummus? Not for just Dips! Tired of munching on plain cut up veggies for your midday snack. Add hummus, a Mediterranean chickpea and garlic dip, for an exotic flare for only 25 calories per tablespoon. 1 tbsp= 25 calories

10) Eggs-cellent Option! Eggs have gotten a bad rap in recent years because of their high cholesterol content. However even those at risk for heart disease can have up to 3 egg yolks per week without worry. At only 75 calories each (whites are only 17 calories each), high protein eggs are a great snack choice. Try a rice cake topped with hard-boiled egg and tomato slices. 1 egg= 75 calories

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Fatty Food Facts You Might Not Want To Know

oilOne 15-ounce bag of potato chips = 1 cup of oil

Most bags of chips contain an average of 150 grams of fat. Instead of munching on traditional chips, seek out baked varieties, make some popcorn with canola oil and popcorn kernels or grab some pretzels or peanuts. And of course, be aware of how much you’re eating.

McDonald’s Big Mac and large fries = 1 cup of Crisco.

The sandwich alone has 570 calories and 32 grams of fat. Add that to the 450 calories and 22 grams of fat from the fries, and you’ve basically got one cup of Crisco. Not completely turned off? Dole out a cup of Crisco and imagine what it would look like on your hips. If you need a greasy treat, opt for a grilled chicken sandwich (minus the mayo), order a small serving of fries and a diet soda.

1 pint of Vanilla Haagen-Dazs ice cream = 2/3 stick of butter

Sure, late nights and heartbreaks were made for Haagen-Dazs. But factor in the 1080 calories and 72 grams of fat, and you’ve really got yourself something to cry about. I should add that ice cream has 82 grams of sugar. And don’t be fooled by the small size of the pint — the entire portion is pretty easy to devour. But the serving size is four — yes four — and, every so often, there’s nothing wrong with a 270-calorie sweet treat.

1 Bagel with Cream Cheese = 2 ½ slices of pepperoni pizza

While not all bagels are built the same, most store-bought ones are fairly safe on the calorie side (most average fewer than 280 calories). Buy one from a deli or sandwich shop, however, and you may be looking at anywhere from 350 to a whopping 500 calories. The same goes for cream cheese: Two tablespoons have fewer than 75 calories. But most delis pile on half a cup of the topping, which can bump the calorie count up to 400! Instead: see if they offer oatmeal with nuts and skim milk. You will get more nutrition and fewer calories.

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