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Snacks: How they fit into your weight-loss plan
Quick, easy-to-prepare snacks
You'll find it easier to choose good-for-you snacks if you stock your refrigerator and shelves with foods that are fast — not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables.
- Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
- Mash half a banana into 2 teaspoons peanut butter and spread onto a whole-grain bagel. Large bagels contain up to 300 calories, so choose a smaller 2-ounce bagel.
- Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain yogurt or fat-free mayonnaise, and a dash of curry powder. Stuff into a hollowed-out green pepper or half of a whole-wheat pita pocket.
- Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
- Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.
- Spread 1 tablespoon ricotta cheese over a brown rice cake. Layer with fresh strawberries or a tablespoon of sugar-free spreadable fruit. Or try using a spread of herbed goat cheese and sliced olives.
- Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
- Spread 1 tablespoon fruit-flavored low-fat yogurt or 100 percent fruit jam over a slice of whole-grain crispbread.
Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes.
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