Jackie Storm is a Nutrition and Health
Educator who lives in New York. The following is her list of sensible
snacks that can provide you with instant energy as you make your
way through foreign destinations. In some countries, most of these
items will be available, in others they'll be harder to find. And,
when travelling to some remote areas you might want to pack a variety
of non-perishable treats in your backpack before you leave home.
Ed. note: It might be a good idea to print
this list now and put it in with your passport. This way it will
be handy the next time you pack for a trip. You might even want
to print a second list and put it on your fridge door.
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Snacks worth 100 Calories
- 1 cup puffed rice & 1/2 cup skim milk
- 1 cup puffed wheat & 1/2 cup skim milk
- 1/2 English muffin & 1/2 tsp butter
- 1 slice toast & 1 tsp jelly
- 1 rice cake & 1 T. peanut butter
- 1/2 cup vanilla yogurt
- 1/2 cup low-fat cottage cheese
- 1 cup skim milk
- 1 large apple
- 1 pear
- 1 small banana
- 1 cup chicken rice soup
- 1 cup beef barley soup
- 1 oz. mozzarella cheese
- 1 cup minestrone soup
- 1 cup turkey vegetable soup
- 1 cup chicken noodle soup
- 1 cup peas & carrots
- 1/2 cup prune juice
- 4 oz. shrimp
- 2 oz turkey
- 1/2 cup sherbet
- 1 cup apple juice
- 10 walnut halves
- 15 almonds
- 4 brazil nuts
- 30 pistachios
- 1/2 cup oatmeal
- 1 cup fruit cocktail
- 1 ear corn
- 1 tea matzo
- 1 tortilla
- 1 small pita (1 oz.)
- 1 small oatmeal cookie
- 1 tsp. peanut butter
- 1 frozen fruit bar
- 1/2 cup fat-free frozen yogurt
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75 Calorie Munchies
- 1 slice bread
- 3 cups air-popped popcorn
- 1 slice American cheese (3/4 oz.)
- 4 raw kumquats
- 1 Milano cookie
- 2 shortbread cookies
- 1 medium apple
- 1 large pineapple slice
- 1 hard boiled egg
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50 Calorie Treats
- 1 Peach
- 1 cup watermelon cubes
- 1/2 cup raspberries
- 1/2 papaya
- 1/2 mango or 1 kiwi
- 4 oz. orange juice
- 1/2 cup apple sauce
- 1 small orange
- 1 slice cantaloupe
- 10 small cherries or 1 small apple
- 2 apricots
- 1/2 cup fruit salad
- 1 large tangerine
- 1 sesame breadstick
- 2 graham crackers
- 3 Ritz crackers
- 10 oyster crackers
- 2 triscuits
- 2 saltines
- 1 Pecan Sandie
- 1 Oreo
- 1 Lady Finger
- 1 cup bean sprouts
- 5 animal crackers
- 2 arrowroot cookies
- 1 fig bar
- 3 ginger snaps
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25 Calorie Tidbits
- 5 stalks celery
- 5 zucchini sticks
- 1 cup raw green beans
- 1 large carrot
- 1 tomato
- 1 small plum
- 1 prune
- 1 apricot
- 1 stalk broccoli
- 1/2 cup beets
- 9 brussel sprouts
- 1 cup shredded cabbage
- 1/2 cup spinach (cooked)
- 1 large green pepper
- 12 radishes
- 2 whole cucumbers
- 1 cup cauliflower
- 7 oz. lettuce
- 2 large dill pickles
- 2 large olives
- 1 saltine
- 1 marshmallow
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Food for Thought
What you eat today walks and talks tomorrow.
Alper & Blumenfeld, Oh Lord, I Sound Just Like Mama (1986)
We are indeed much more than what we eat, but what
we eat can nevertheless help us to be much more than we
are.
Adelle Davis, Let's Eat Right to Keep Fit (1965)
(Source: The New Beacon Book of Quotations by Women)
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Veggie New York .......
My favorite New York health food store is Healthy Pleasures
at 93 University Place. They carry a little bit of everything
from books to food to homeopathic remedies. I especially like
their vegetarian salad bar. Yum! Telephone: (212) 353-3663.
My favorite New York vegetarian restaurant is Souen,
a macrobiotic restaurant at 28 E.13 St. I think for a time
I was addicted to their Hummus sandwiches on multi grain bread
with sprouts and greens. Telephone: (212) 627-7150
(Jackie Storm, Nutritionist, New York City) |
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