Sensible Snacks

Workout Fuel

30-60 minutes prior to exercise. Think simple, quick carbohydrates, very little fats and protein.

• Fruit: handful of grapes, small apple, ½ banana
• ½ cup 100% fruit juice
• ¼–½ cup (small handful) of pretzels or cereal
• 4–6 oz. yogurt

Crunch on This

• 1–2 rice cakes + 1 Tbsp. peanut butter
• 100 calorie pack of popcorn ex: smart pop
• ½ cup dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber-One)
• 4–5 whole grain melba-toast
• ½ cup raw carrots
• 14 animal crackers

Spice and Ethnic

• 1–2 oz. ground turkey with diced tomatoes and taco sauce
• Stir-fry with low-sodium soy and teriyaki sauce
• 2 oz. (about 30 pods) edamame
• ¼ cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
• ¼ cup H3 hummus and 6 pita chips

Salty Satisfactions

• 4 whole wheat Melba toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
• 1 oz. (small handful) peanuts or pistachios
• 100 calorie popcorn
• 1–2 oz. sun-dried tomatoes
• 6 whole grain, low-sodium, low-fat Triscuits

Sweet Nothings

Lower calorie options for a sweet craving!

• 4–6 oz. low or non-fat yogurt
• ½ cup frozen yogurt
• ½–1 cup fruit smoothie, or orange juice
• ¼ cup sugar-free pudding or Jello (option for discrecionary calories: fat-free whipped cream)
• ½–1 cup strawberries dipped in fat-free whipped cream
• ½–1 cup frozen blueberries or grapes
• 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

Chocolate Attack

• 1–2 sheets chocolate graham crackers
• 1–2 chocolate crunch rice cakes
• 100 calorie pack cookies
• 1 serving of dark chocolate (look for 70% or higher cacao content)
• ¼ cup dark chocolate or chocolate fudge sugar-free pudding