Healthy meal and snack ideas

Rather than skipping meals or grabbing something that is fast (and probably full of salt and fat), try these quick, healthy meal and snack ideas:

Breakfast

Toasted bagel or English muffin with jam

Hot oatmeal or corn flakes with nonfat milk

Fresh fruit or juice

Nonfat yogurt or nonfat milk

Lunch

Turkey or ham on whole-grain bread with mustard

Pasta and vegetable salad with light or fat-free, salt-free dressing

Rice and black bean burrito (no cheese)

Iced tea or mineral water

Dinner

Meatless chili or spaghetti with tomato sauce

Roast chicken breast without the skin

Steamed vegetables or a salad with fat-free, salt-free dressing

Angel food cake

Snacks

Plain, air-popped popcorn

Fresh fruit and vegetables

Low-salt pretzels

Frozen juice bars

Flavored sugar-free gelatin

Fat-free crackers or cookies

Important note: Always check nutrition charts of the recommended snacks above before purchasing them, and make sure they have low sodium (approx. 200mg of sodium or less per serving).

Reference: Healthy cooking brochure by Krames with contributions by Ann Del Tredici (MS, RD) and Sally Mackey (MS, RD)