Food Groups

Low-Cholesterol/Low-Fat Snacks

Breads, Grains, & Starches

·        Bagel with low-fat or fat-free cream cheese (for added flavor, try mixing cream cheese with jam or jelly)

·        Cold or cooked cereal with 1%-fat or fat-free milk

·        Low-fat or baked corn chips & salsa

·        Snack crackers (bread sticks, Pepperidge Farm Goldfish, pretzels, soda crackers, animal crackers)

·        Whole-wheat crackers topped with mango chutney

·        Focaccia bread (without cheese)

·        Low-fat or fat-free muffin (add low-fat or fat-free cream cheese according to taste)  

·        English muffin topped with jam or preserves

·        English-muffin pizza (top a whole-wheat English muffin  with tomato or pizza sauce, vegetables, & part-skim mozzarella cheese)

·        Pita with hummus

·        Pita chips with salsa

·        Popcorn, air-popped, sprinkled with Parmesan cheese

·        Baked potato topped with low-fat or fat-free melted cheese

·        Hot pretzel with spicy mustard

·        Rice cakes (plain or flavored) topped with jam or jelly

·        Rye crisps with peanut butter (thinly spread) or low-fat cheese

·        Toast topped with mashed avocados

·        Toast topped with cinnamon or powered sugar, with a glass of 1%-fat or fat-free milk

·        Waffles (toaster-cooked) topped with fruit sauce or maple syrup

Fruits

·        Apple slices with peanut butter (thinly spread) or low-fat or fat-free cheese

·        Applesauce

·        Baked apple (sprinkle apple slices with raisins & cinnamon sugar; bake or microwave)

·        Golden Delicious apple slices topped with 1 tbsp melted fat-free caramel dipping sauce

·        Frozen banana dipped in low-fat or fat-free yogurt

·        Frozen banana with a dollop of fat-free Hershey’s Chocolate Sauce

·        Canned or fresh fruit (apricots, peaches, pears, pineapple)

·        Dried fruit (apples, apricots, currants, dates, figs, prunes, raisins)

·        Frozen fruit-juice bar 

·        Homemade frozen fruit-juice bar (freeze your favorite fruit juice; add fruit pieces for texture)

·        Fruit slush (blend fruit, ice, & a dab of honey)

·        Fruit smoothie (blend banana, frozen berries, plain fat-free yogurt, & a splash of 100% fruit juice)

·        Strawberries topped with a dollop of fat-free Hershey’s Chocolate Sauce

Vegetables

·        Celery topped with peanut butter (thinly spread) or soft low-fat or fat-free cheese

·        Tomato juice or V-8 juice with breadsticks

·        Vegetables (baby carrots, celery, green pepper) dipped in low-fat or fat-free salad dressing

·        Vegetables (broccoli, cauliflower) marinated in vinegar or dipped in fat-free yogurt seasoned with herbs

Milk & Dairy

·        Grilled cheese sandwich made with low-fat or fat-free cheese (add lean ham according to taste)

·        Low-fat or fat-free cheese with crackers

·        Low-fat cottage cheese with fresh, canned, or frozen fruit

·        String cheese made with part-skim mozzarella

·        Fruit smoothie (blend banana, frozen berries, plain fat-free yogurt, and a splash of 100% fruit juice)

·        Milkshake (any flavor) made with 1%-fat or fat-free milk & low-fat ice cream

·        Pudding (made with 1%-fat or fat-free milk) with vanilla wafers

·        Fat-free yogurt (frozen or regular) with canned, fresh, or frozen fruit

Meat & Other Protein Sources

·        Chicken salad made with low-fat or fat-free mayonnaise

·        Chicken, turkey, or lean-ham sandwich (for bread, try pita or a tortilla)

·        Graham crackers topped with peanut butter (thinly spread)

·        Hard-boiled or deviled eggs made with low-fat or fat-free mayonnaise

·        Single-serving frozen meat-&-vegetable entrée

·        Pumpkin & sunflower seeds  

·        Rice-cake sandwich (top rice cake with a slice of lean turkey & low-fat cheese; heat in oven or microwave)

·        Tomatoes stuffed with hard-boiled egg, chicken salad, or tuna made with low-fat or fat-free mayonnaise

·        Trail mix (combine dried fruit, nuts, and sunflower seeds with several types of dry cereal, such as Rice Chex and Multi-Grain Cheerios

·        Turkey roll (roll lean turkey, tomato, and a spear of cucumber in a leaf of romaine lettuce)

Soups

·        Fat-free bouillon or broth

·        Cream soup (mushroom, chicken) made with 1%-fat or fat-free milk

·        Instant noodle soup

·        Vegetable soup

Sweets  

·        Angel-food cake topped with strawberries & fat-free vanilla frozen yogurt

·        Oatmeal, molasses, or peanut-butter cookies

·        Fig bars

·        Gelatin with marshmallows & fruit

·        Gingersnaps

·        Ice cream float made with low-fat or fat-free ice cream (or fat-free frozen yogurt) & cola or root beer (regular or diet)

·        Popsicle or frozen fruit bar 

·        Pudding (made with 1%-fat or fat-free milk) with vanilla wafers

·        Pudding popsicles (low-fat or fat-free brands)

·        Sherbet or sorbet

Beverages

·        Instant breakfast drink made with 1%-fat or fat-free milk

·        Hot chocolate (made with 1%-fat or fat-free milk) with low-fat cookies (animal crackers, arrowroot)

·        Fruit slush (blend fruit, ice, and a dab of honey)

·        Fruit smoothie (blend banana, frozen berries, plain fat-free yogurt, and a splash of 100% fruit juice)

·        Milkshake (any flavor) made with 1%-fat or fat-free milk & low-fat ice cream

·        Tomato juice or V-8 juice with breadsticks