Fareway: Healthy snacks to keep you on track in 2015 - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway: Healthy snacks to keep you on track in 2015

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WATERLOO (KWWL) - On the go Breakfasts and Snacks

Snacking is one of the best ways to keep your weight in check. Here are five tips to help you maintain a healthy weight:

1. Plan ahead – think of snacks as mini meals and give them the same planning time as you would a full meal.

2. Get the gear – stock up on measuring cups, small containers and snack-sized baggies to help with portion control.

3. Fill up (with protein and fiber) – protein and fiber help keep you fuller longer.

4. Try the “see-food” diet – research shows that you're more like to eat easily accessible foods. Keep bowls of fruits or almonds in your sight, and less healthy options out of sight.

5. Tune in – are you really hungry? Tune in and listen to what your body is really saying. Often, we are bored or thirsty, not hungry.

  • Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.

  • Microwave Coffee Cup Scramble: Coat a 12 ounce coffee cup with cooking spray. Add 2 beaten eggs and

  • Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries

  • Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

  • Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.

  • Top a toaster waffle with low-fat yogurt and fruit.

  • Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.

  • Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.

  • Spread almond butter on a whole-grain toasted bagel. Top with apple slices.

  • Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

  • Peanut butter and banana sandwich on whole-grain bread

  • Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.

  • Leftover rice mixed with low-fat yogurt

  • Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.

  • Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your “ants on a log.”

  • Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.

  • Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.

  • Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.

  • Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.

  • Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.

  • Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.

  • Toast a whole grain waffle and top with low-fat yogurt and sliced peaches.

  • Spread peanut butter on apple slices.

     

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