Instructions

• Step 1: Eat fresh fruits and vegetables Eat fresh fruits and vegetables. One cup of raspberries, one cup of sliced bananas, and two cups of carrots, are each only 100 calories.
• TIP: Fruits and vegetables provide fiber, minerals, and vitamins.
• Step 2: Make a homemade trail mix Make a homemade trail mix by combining raisins, walnuts, and chocolate chips in a plastic snack bag. Great for on-the-go.
• Step 3: Spruce up a baked potato Spruce up a baked potato with fat-free plain yogurt and a dash of Cajun seasoning. Approximately 200 calories.
• Step 4: Snack on nuts or seeds Snack on a handful of nuts or seeds. Nuts and seeds are high in protein, which keep you feeling full longer.
• TIP: Approximately 2 tablespoons of peanuts are only 100 calories.
• Step 5: Satisfy your hunger Satisfy your hunger with a fresh blueberry smoothie. Blend the blueberries, yogurt, banana, and ice in a blender for 30 seconds on low speed. Not only is this smoothie tasty, it's filled with antioxidants and vitamins.
• Step 6: Eat smart Eat smart by choosing whole grain snacks, such as whole grain pretzels, crispbreads, and crackers.
• Step 7: Fulfill your sweet tooth Fulfill your sweet tooth by putting light whipped cream on top of mandarin oranges. It's a great substitute for ice cream.
• FACT: Mandarin oranges were introduced to the United States in 1882.

You Will Need

• Fresh fruit
• Fresh vegetables
• 1 tsp. raisins
• 6 tsp. walnuts
• 1 tsp. chocolate chips
• Baked potato
• 2 tbsp. fat-free yogurt
• Dash of Cajun seasoning
• Nuts
• Seeds
• 1/2 c. fresh blueberries
• 1/2 c. fat-free blueberry yogurt
• 1/2 banana
• 1/2 c. ice
• Whole grain snacks
• 2 tbsp. light whipped cream
• 1/2 c. canned mandarin oranges
• Plastic snack bags
• Blender