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GRAINS & MEAT
1 small apple 1⁄2 homemade whole grain muffin
1⁄2 cup grapes 1⁄2 slice banana bread
1⁄2 cup blueberries 10 baked light tortilla chips
1⁄2 cup strawberries 31 grams
1 orange Eggplant
1 peach 29 grams
1⁄2 cup cantaloupe 3 Nabisco Triscuit Crackers Baked Whole Grain Original
1⁄2 cup honeydew melon1⁄2 cup honeydew melon 6 Regular Whole Wheat crackers
1/8-cup raisins Whole wheat bread 1 slice
1 small pear Small 4” pita bread
1 small banana (up to 6 inches) Other whole grain serving approximately 50 calories
1⁄2 cup applesauce unsweetened 1⁄2 cup low fat or fat free milk
1⁄2 cup fruit cup unsweetened 1 oz low fat cheese stick or slice
1⁄2 cup fruit cup fruit juice sweetened 1⁄2 plain nonfat yogurt (3 oz)
1⁄2 cup mandarin oranges in fruit juice 2 TBL hummus
1⁄2 cup pineapple slices without the juice 1 boiled egg
2 TBL hummus
1⁄2 TBL nut butter
1⁄2 cup raw carrots, or baby carrots 1 oz meat, 1 sandwich slice turkey or ham
1⁄2 cup chopped celery 1⁄2 cup low fat cottage cheese
1⁄2 cup green or red bell peppers Nuts: 8 almonds (56 calories) or 5 walnut halves
1⁄2 cup broccoli
Other Meat/Bean serving approximately 50 calories
1⁄2 cup cauliflower
1⁄2 cup cucumber
1⁄2 cup green beans
1⁄2 cup cherry tomatoes
1⁄2 cup asparagus spears
1⁄4 cup salsa
Snack Examples:
• Veggie sticks with hummus
• Yogurt topped with berries or favorite fruit
• Cheese stick and apple
• Tortilla chips with salsa
• Whole grain crackers with cut up veggies or fruit
• Veggie or fruit muffins made with whole grains
• 1⁄2 slice of banana bread with veggies
• Celery sticks plus 1 TBL nut butter
• Trail mix: Nuts, cereal, dried fruit, and/or chocolate chips (watch the calories with the nuts)
• Fruit kebobs dipped in yogurt
• 1⁄2 slice of whole grain bread spread with 1⁄2 TBL sunflower seed butter (or other nut butters) and sliced bananas or apples
• Smoothies: Mix in a blender milk (1⁄2 cup skim), fruit (1⁄2 cup strawberries) and yogurt (2 oz). Kids love them frozen, too.
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