HEALTHIER SWEET SNACKS
• Pineapple and fat-free cottage cheese
• Frozen grapes and blueberries
• Mixed dry fruit and raw nuts in small quantities
• Sweet potato half with a little maple syrup
• Sweet potato half with cottage cheese and cinnamon
• Unsweetened applesauce, yogurt, with four ginger snaps
• Fat-free yogurt with fresh strawberries
• Angel food cake with All-Fruit preserves spread thinly on top and a sprinkle of nuts
• Gelatin with fresh sliced peaches
Lots more in the book

HEALTHIER SALTY SNACKS
• Raw veggies and fat-free bean dip or hummus
• Hard-boiled egg with seasoning dip and baked crackers
• Baked whole-grain crackers, reduced fat cheese, and diced tomato
• Shrimp cocktail
• Cup of homemade veggie and bean soup
• Small handful of mixed almonds
• Fat-free popcorn
• Rice cakes with mango chutney

HFL QUICK-TIPS FOR EATING OUT
• Have a light snack about an hour before going out.
• Start with a salad or broth soup.
• Don’t be afraid to customize your meal: ask for dressing and sauces on the side,
no bread basket, no rice, extra veggies, and fruit or sorbet for dessert.
• Limit alcohol to one drink.
• Practice portion control: take half your entrée home or share it.
• Eat slowly and ask the waiter to put in your main order after you finish your salad.

Lots more in the book

Food servings/Portion guide sheet