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Snacks You Can Eat on Holiday and Still Stay Fit
100 Snacks For 100 Calories Or Less!

 

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.

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 Kick ball
  • 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

 

75 Calorie Munchies
  • 1 slice bread Apple Slice
  • 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

 

50 Calorie Treats
  • 1 Peach
  • 1 cup watermelon cubes
  • 1/2 cup raspberries Cherries
  • 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

 

25 Calorie Tidbits
Carrot
  • 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

 

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)

 

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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