11 Quick and Simple Ideas

1. Candy Bar Replacement
Serves: 1

Ingredients:
1 graham cracker square made with flour that is not enriched, such as a gluten-free cracker with a rice flour base
1 tablespoon refrigerated natural peanut butter (peanuts and sea salt only)
12-60% cacao bittersweet chocolate chips

Directions:
Microwave the peanut butter for about 10 seconds so it isn’t stiff or runny. Spread the peanut butter on the graham cracker and sprinkle with chocolate chips. Goes well with a 4 oz. glass of milk.

2. Strawberry Yogurt Covered Banana or Orange Creme Yogurt Covered Strawberries
Serves: 1

Ingredients:
1 banana, peeled and sliced
1-2 oz. strawberry yogurt tube
or
6 strawberries rinsed, hulled, and quartered
3 oz. orange creme yogurt (or whatever amount is less than 10 g sugar according to nutrition label)

Directions:
Top fruit with yogurt. Have with a glass of water.

3. Nachos
Serves: 1

Ingredients:
1 serving (according to the nutrition label) tortilla chips made with corn, salt, and oil
1 serving (according to the nutrition label) shredded cheese, like a Mexican blend with: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese.

Directions:
Sprinkle cheese on top of chips and microwave for 20 seconds or until cheese is melted. Have with a glass of water.

4. Pretzels and Peanuts
Serves: 1

Ingredients:
1 serving (according to the nutrition label) pretzels that are not made with an enriched flour, such as organic wheat flour
1 serving (according to the nutrition label) lightly salted cocktail peanuts

Directions:
Mix ingredients together. Have with a glass of water.

5. Lemon Yogurt with Granola
Serves: 1

Ingredients:
2 oz. (1/3 of a 6 oz. cup) regular or original lemon yogurt
Granola

Directions:
Lightly sprinkle granola over yogurt so the total sugar doesn’t go over 10 g. Have with a glass of water.

6. Bagel with Cream Cheese, Cashews, Orange Juice, and Milk
Serves: 1

Ingredients:
½ bagel that is not made with an enriched flour, such as organic whole wheat
2 Tablespoons or less plain cream cheese
1 serving (according to nutrition label) lightly salted cashews
2 oz. orange juice
4 oz. milk

Directions:
Toast bagel and spread with cream cheese. Serve with nuts, juice, and milk.

7. Cheese and Crackers or Chips
Serves: 1

Ingredients:
1 serving size (according to nutrition label) mild cheddar cheese
1 serving size (according to nutrition label) crackers that are not made with an enriched flour, such as organic stone ground wheat flour.

Directions:
Slice cheese and eat with crackers. Have with a glass of water.

Alternative:
Have 1 serving (according to nutrition label) black bean chips with 1 serving (according to nutrition label) Swiss garlic and herb spreadable cheese. Have with a glass of water.

8. Raisins and Cashews
Serves: 1

Ingredients:
1 mini box of raisins that has 10 g sugar or less
1 serving (according to nutrition label) lightly salted cashews

Directions:
Mix ingredients together. Best when eaten immediately after mixing. Have with a glass of water.

9. Popcorn
Serves: 1

Ingredients:
1 bag organic microwave popcorn with ingredients like organic popcorn, organic palm oil, and salt.
2 tablespoons unsalted butter

Directions:
Microwave popcorn. Melt butter in the microwave for 40 seconds or until melted. Drizzle butter over popcorn. If possible, buy a mini bag of organic microwave popcorn or share a regular size bag with a friend. Have with a glass of water.

Alternative:
Open a bag of packaged white cheddar popcorn. As long as you stay under 10 g of sugar, you can have whatever amount you’d like. Have with a glass of water.

10. Cereal With Milk
Serves: 1

Ingredients:
1 serving (according to nutrition label) whole grain cereal with less than 10 g sugar
1 serving or less milk

Directions:
Pour milk over cereal. Have with a glass of water.

11. Cinnamon Toast with Cottage Cheese
Serves: 1

Ingredients:
1 slice whole wheat bread (I buy a brand that has 6 g fiber per slice.)
½ tablespoon butter
Cinnamon sugar, to taste (You can either buy cinnamon sugar in the spice section. Or you can make your own by mixing together 1/8 teaspoon cinnamon with ½ teaspoon sugar, or any amounts you like.)
1 serving (according to nutrition label) cottage cheese

Directions:
Toast bread. Melt butter and brush on toast. Sprinkle with cinnamon sugar. Shake excess amount off of toast. Have with cottage cheese.

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