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perfect pairing

snack
attack

Card Pack
23 quick, light, and delicious
snack ideas for people
with diabetes

quick & easy quesadilla

of a large pear, cut into slices


wedge President Light Brie Cheese
(1 ounce)

per serving: 130 cal., 4.5 g total fat (2.5 g sat. fat),

15 mg chol., 230 mg sodium, 15 g carb., 3 g fiber, 7 g pro.

finger-friendly veggies

free food
1
Add 4 cup
low-sodium salsa
to dip the wedges
after melting in
the microwave
1 minute.

1
4

Mission Extra Thin Yellow Corn Tortillas


cup finely shredded reduced-fat
cheddar cheese

per serving: 160 cal., 7 g total fat (3.5 g sat. fat),

20 mg chol., 230 mg sodium, 16 g carb., 2 g fiber, 9 g pro.

1
1
2

cup raw kohlrabi sticks


cup Cascadian Farm Shelled Edamame,
thawed

per serving: 126 cal., 4 g total fat (0 g sat. fat),

0 mg chol., 34 mg sodium, 15 g carb., 7 g fiber, 9 g pro.

nutty apple dippers

raisins & seeds

mix it up
Swap the raisins
1
for 2 ounce
dried cranberries
or chopped dried
apricots.

1
2

small apple, cut into wedges


tablespoons PB2 Powdered Peanut Butter,
prepared

per serving: 105 cal., 1.5 g total fat (0 g sat. fat),

0 mg chol., 95 mg sodium, 20 g carb., 4.5 g fiber, 5 g pro.

1
2

per serving: 145 cal., 8 g total fat (1.5 g sat. fat),

0 mg chol., 50 mg sodium, 14 g carb., 3.5 g fiber, 5 g pro.

open-face bagel melt

12
1
1

of a Thomas 100% Whole Wheat Bagel Thin


slice Kraft Reduced Fat Swiss Cheese
slice Oscar Mayer Deli Fresh Oven Roasted
Turkey Breast

per serving: 145 cal., 5.5 g total fat (2.5 g sat. fat),

23 mg chol., 267 mg sodium, 12 g carb., 2.5 g fiber, 13 g pro.

mini box Sun-Maid Raisins


tablespoons Eden Organic Dry
Roasted Pumpkin Seeds

ricotta toast

3
1
4

slices Old London Salt Free Whole Grain


Melba Toast
cup low-fat ricotta cheese
Freshly ground black pepper

per serving: 120 cal., 3 g total fat (2 g sat. fat),

20 mg chol., 150 mg sodium, 15 g carb., 2 g fiber, 9 g pro.

sunny rice thins

2
4

slices Real Foods Wholegrain Rice Thins


teaspoons MaraNatha Sunflower Seed Butter

per serving: 166 cal., 8 g total fat (1 g sat. fat), 0 mg chol.,

63 mg sodium, 15 g carb., 3 g fiber, 7 g pro.

coco-crunch banana

cottage carrots

1
1

per serving: 125 cal., 2.5 g total fat (1.5 g sat. fat),

15 mg chol., 455 mg sodium, 14 g carb., 2 g fiber, 12 g pro.

any-day cocktail snack

3
12
1
2
1

of a small banana, split lengthwise


tablespoon peanut butter
teaspoons crushed cornflakes cereal
teaspoon flaked coconut

per serving: 179 cal., 8 g total fat (3 g sat. fat),

0 mg chol., 180 mg sodium, 23 g carb., 3 g fiber, 5 g pro.

cup raw carrot chips


4-ounce carton Breakstones Snack Size
Small Curd Lowfat Cottage Cheese

1
14
3

slices Rubschlager 100 Percent Whole


Grain Cocktail Rye Bread
3-ounce pull-top can Chicken of the Sea
Chunk Light Tuna in Water
cup diced cucumber
cherry tomatoes, chopped

per serving: 165 cal., 2 g total fat (0 g sat. fat),

40 mg chol., 420 mg sodium, 17 g carb., 2 g fiber, 20 g pro.

fruit & nuts

1
1

bag Brothers-All-Natural Fuji Apple


Fruit Crisps
ounce dry-roasted, salted shelled
pistachios (49 kernels)

per serving: 200 cal., 13 g total fat (1.5 g sat. fat),

0 mg chol., 115 mg sodium, 17 g carb., 5 g fiber, 6 g pro.

creamy berry bliss

3
4

per serving: 140 cal., 0 g total fat, 0 mg chol.,

81 mg sodium, 16 g carb., 2.5 g fiber, 18 g pro.

mini pizza

12
1
1
2
1
4

of an EarthGrains 100% Whole Wheat Thin Bun


tablespoon pizza sauce
cup thinly sliced vegetables
cup shredded part-skim mozzarella cheese
Sliced fresh basil or dried oregano

per serving: 141 cal., 6 g total fat (3 g sat. fat), 15 mg chol.,

293 mg sodium, 14 g carb., 2.5 g fiber, 9.5 g pro.

cup sliced strawberries


ounces Chobani Plain Non-Fat Greek Yogurt

english muffin melt

12
1
1
4

of a whole wheat English muffin


ounce low-fat cheddar cheese
of a small apple, sliced

per serving: 133 cal., 2.5 g total fat (1 g sat. fat),

6 mg chol., 309 mg sodium, 18 g carb., 3 g fiber, 9.5 g pro.

pudding gone bananas

hummus among us

free food

2
1

Top this snack with


12 tablespoons
of fat-free or light
whipped dessert
topping.

cup Jell-O sugar-free


pudding, any flavor
of a small banana, sliced

per serving: 105 cal., 1.5 g total fat (1 g sat. fat),

0 mg chol., 181 mg sodium, 26 g carb., 2 g fiber, 2.5 g pro.

1
2

per serving: 124 cal., 3.5 g total fat (0 g sat. fat),

0 mg chol., 309 mg sodium, 21 g carb., 2.5 g fiber, 4 g pro.

crackers & cheese

1 0
2

Wheat Thins Reduced-Fat crackers


pieces Weight Watchers Natural
Reduced Fat Cheddar Cheese Snacks

per serving: 171 cal., 8 g total fat (4 g sat. fat),

15 mg chol., 344 mg sodium, 15 g carb., 1 g fiber, 8 g pro.

4-inch whole wheat pita pocket,


torn into pieces (1 ounce)
tablespoons Athenos Original Hummus

root beer float

1
4

12

cup Breyers Smooth & Dreamy 12 Fat


Creamy Vanilla Ice Cream
ounces diet root beer

per serving: 55 cal., 2 g total fat (1 g sat. fat), 0 mg chol.,

55 mg sodium, 8 g carb., 0 g fiber, 1.5 g pro.

spiced orange

double cherry delight

1
4
1

medium orange, peeled and


sliced into rounds
Dash of ground cinnamon

per serving: 62 cal., 0 g total fat, 0 mg chol.,

0 mg sodium, 16 g carb., 3 g fiber, 1 g pro.

per serving: 47 cal., 1 g total fat (1 g sat. fat),

0 mg chol., 45 mg sodium, 7 g carb., 1 g fiber, 1 g pro.

mini nacho cups

8
2
14
1
1

Baked! Tostitos Scoops! tortilla chips


tablespoons refrigerated avocado dip
(guacamole)
cup chopped cherry tomatoes
tablespoon finely shredded reduced-fat
cheddar cheese
tablespoon thinly sliced green onion

per serving: 132 cal., 6 g total fat (2 g sat. fat),

5 mg chol., 229 mg sodium, 15 g carb., 4 g fiber, 5 g pro.

3.25-ounce carton Jell-O Black Cherry


Sugar-Free Gelatin Snack
halved, pitted fresh or frozen dark
sweet cherries
tablespoons frozen sugar-free or light
whipped dessert topping, thawed

pineapple sundae

1
2
1

4-ounce carton Dole Pineapple Tidbits


in 100% Pineapple Juice, drained
tablespoons vanilla light yogurt with
artificial sweetener
teaspoon dry-roasted sunflower kernels
or chopped dry-roasted pistachio nuts

per serving: 96 cal., 1 g total fat (0 g sat. fat),

1 mg chol., 17 mg sodium, 20 g carb., 1 g fiber, 2 g pro.