Snacks for Your Kitchen Cupboards

Whole Wheat Crackers: Wholegrain foods preserve the healthful parts of the grain and are a source of trace minerals, such as zinc, iron, and copper, plus vitamins. Wrap a slice of American cheese around a cracker for a satisfying snack that's still low in calories and fat.

Chips: Baked are best -- about 110 calories and 2 grams of fat in a 1-ounce serving. Ten regular tortilla chips with a half-cup of salsa has fewer than 200 calories.

Decaf Cappuccino: A 6-ounce cup made with hot water has 90 to 100 calories and 2.5 grams of fat. Or use skim milk for a drink that is richer in calcium and protein.

Peanut Butter: Spread a little on crackers, or make a banana sandwich. Split one small banana -- 100 calories -- lengthwise. Spread no more than a tablespoon of peanut butter -- 90 calories -- over one half of the banana and top it with the other half.

Sardines: Even the ones packed in olive oil only have about 110 calories per 2.5-ounce can. For a little variety, try the ones packed in mustard, pesto, or salsa. Six wheat crackers will add another 100 calories.

Dry Cereal: Parcel out about half a sandwich bag of cereal and mix in a few raisins or nuts for a crunchy snack. Or buy a cereal that already has nuts or raisins in it. A 1.4-ounce box of Raisin Bran has 130 calories and little fat.

Originally published in Better Homes and Gardens magazine, April 2004.

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