Black Health: Quick and Easy Snacks

By De'Laney Rowland, BDO Staff Writer

You're more apt to opt for good-for-you snacks if you stock your refrigerator and shelves with foods that are fast -- not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables.

-Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.

-Mash half a banana into 2 teaspoons peanut butter and spread onto a whole-grain bagel. Large bagels contain up to 400 calories, so choose a smaller 2-ounce bagel.

-Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, one tablespoon plain yogurt or fat-free mayonnaise, and a dash of curry powder. Stuff into a hollowed-out green pepper or half of a whole-wheat pita pocket.

-Spread one tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.

-Layer a soft mini corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.

-Spread one ounce ricotta cheese over a brown rice cake. Layer with fresh strawberries or a tablespoon of sugar-free spreadable fruit. Or try using a spread of herbed goat cheese and sliced olives.

-Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.

-Spread one tablespoon fruit-flavored low-fat yogurt or 100 percent fruit jam over a slice of whole-grain crispbread.

Heed your hunger pains, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand, so you're ready when temptation strikes.

Eating well can help prevent and treat diabetes, which affects African-Americans more than other communities. Take this quiz to learn more.

diabetes awareness month, african americans

Diabetes Awareness Links:

African-Americans and Diabetes: 411
Patti Labelle and Diabetes
The 'Omega Boy vs. Doctor Diabetes' Comic Book

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