100-Calorie Healthy Snacks from Donni Alvarenga

• Portion-Controled Meal Replacement (PCMR): These make excellent fueling breaks and assure that you're getting a 100-calorie, low glycemic, nutrient-dense healthy food source. Message me for a list of over 80 PCMRs.

• Cheese and tomato: One portion (size of two AA batteries) of natural cheese such as cheddar or Monterey Jack with one sliced tomato.

• Endive and tuna salad: One endive leaf with one tablespoon tuna salad, prepared with hummus in place of Mayonnaise. Mediterranean Delights makes delicious, organic, low-fat hummust in flavors like tomato basil. Endive is a low-glycemic, handy container for the tuna salad.

• 3 oz mixed nuts (a small handful)

• 10 almonds and celery stick

• 29 pistachios

• 12 cashews

• 20 peanuts

• 2 tbsp sesame seeds

• 4 Brazil nuts. Great for getting your selenium!

• 1/2 sliced apple with 3 walnuts

• 1/2 apple with 2 tsp natural peanut butter. Make sure it's all-natural peanut butter-just peanuts and salt.

• 1/2 cup fresh strawberries with 2 tbsp light whipped topping

• 1 cup fresh cherries

• 1 medium apple

• 1/2 cup blueberries (high glycemic) or strawberries (lower glycemic) with a dollop of yogurt

• 1 orange

• 1 pear

• 1/2 peach with 2 tbsp yogurt

• 2 cups raspberries

• 30 raisins

• Fresh veggie mix: 1 cup broccoli, red pepper, cauliflower with 1 tbsp low-fat Ranch dressing

• 6 pieces basil, sliced tomato, and hummus. Put a dab of hummus and tomato on top of a basil leaf

• 1 cup fresh spinach salad with olives

• 1/4 cup egg salad with lettuce or endive

• Half small avocado

• Cauliflower (size of paperback)

• 1 cup tomato and cucumber soup

• 1/4 Cup guacamole: Combine avocado, tomato, lime juice, and hot pepper to taste

• Basil, tomato, and hummus (1 tomato)

• Grilled portobello mushroom sprinkled with cheese

• 5 cherry tomatoes with one portion cheddar cheese (size of two AA batteries)

• 1/2 cup endive and cottage cheese spread. In a food processor or blender, mix cottage cheese, red pepper, fresh parsley, chives, and chopped jalapeno. Spread on endive.

• Eggplant pizza slice. Sprinkle a slice of eggplant with oregano and roast. Melt cheese on top.

• 1 cup vegetarian chili

• 1/2 cup edamame (soybeans)

• Half red bell pepper dipped in 3 tbsp hummus

• 1/2 cup cucumber slices

• 1 large dill pickle

• I carrabolla (starfruit)

• 2 cups baby carrots

• 3 celery sticks with 1 tsp natural peanut butter

• 1/4 cup hummus and avocado dip with 3 celery stalks

• I cup mashed lentils and tomatoes

• Vegetables and dip. Choose either 1/2 cup cucumber slices, 6 celery sticks, 6 slices red pepper, or 1/2 cup raw broccoli florets and dip into 2 oz fat-free, sugar-free Ranch dressing.

• I cup bean and chickpea salad. Toss diced celery, green pepper, cooked red beans, cooked chickpeas, and fresh parsley together with low-calorie balsamic vinaigrette.

• 1/3 cup low-fat cottage cheese with 4 olives

• Yogurt with 1/4 cup berries. Yoplait Light plain yogurt is a great choice.

• 1/2 cup cottage cheese and 1/2 medium tomato

• 1 Yoplait Light Smoothie

• 1/2 cup low-fat cottage cheese with 5 strawberries

• 1 serving of string cheese

• 3 oz frozen nonfat yogurt

• 1 square 70% or higher dark chocolate with 5 almonds

• 1 whole deviled egg. Cut a hard-boiled egg in half, mix the yolk with hummus, and fill the egg.

• 1 cup of soup (cream of tomato, cream of chicken, chicken noodle, or vegetable)

• 1 slice Wasa crisp bread with I oz smoked salmon

• 1 slice whole grain bread (such as Fiber for Life) with 2 oz fat-free turkey breast

• 1/2 cup couscous with lair sticks

• 4 slices Meba toast

• 1 slice Wasa crisp bread and 1/2 sliced tomato

This list should help you get started on ideas for your own small meals.

DONNI ALVARENGA | 321-285-6643 | MISSIONHEALTHYPEOPLE@GMAIL.COM

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