Choose 1 food item from the Carbohydrates list. Then, pair your carbohydrate item with 1 food item from the Protein list. Eat your Carbohydrate and Protein foods together for a yummy and nutritious snack that will keep you full!
Carbohydrates (Carbs)
Each carbohydrate food has 15-20 grams of carbohydrate.
- ½ of 1 whole wheat English muffin (13g)
- 1 slice of whole wheat bread (14g)
- 6-inch tortilla (15g)
- 5 Triscuits® crackers (17g)
- 12 Wheat Thins® crackers (17g)
- 2 cups of popcorn (13g)
- 1 cup of raw cucumber (3g)
- 1 cup of raw carrots (10g)
- 1 cup of red, green, yellow or orange peppers (9g)
- 1 cup of cherry tomatoes (6g)
- 1 cup of celery (4g)
- 15 grapes (13g)
- 1 cup of cantaloupe (14g)
- 1 cup of watermelon (12g)
- 1 cup of honeydew melon (16g)
- 1 cup of strawberries (11g)
- 1 cup of raspberries (15g)
- 3/4 cup of blueberries (16g)
- 1 medium apple (20g)
- 1 medium peach (15g)
- 2 medium plums (16)
- 1 medium kiwi (10g)
- 1 medium nectarine (15)
- ½ of 1 medium banana (14g)
- ½ of 1 medium pear (14g)
- ¾ cup of pineapple (16g)
- ½ cup of diced or canned mango in water/100% juice (13g)
- ½ cup of diced or canned peaches in water/100% juice (14g)
- ½ cup of diced or canned pears in water/100% juice (11g)
Protein
Each protein food has 1 gram of carbs unless it says otherwise.
- 1 slice of cheese
- ¼ cup of cottage cheese
- 1 egg
- 1 tablespoon of peanut butter (3g)
- 1 tablespoon of nut butter (2-4g)
- 2 slices of deli meat
- 2 tablespoons of hummus
- 1-2 tablespoons of light salad dressing
- 1 stick of string cheese
- 1 ounce (1 handful) of nuts
- ¾ cup of plain yogurt (12 g)
- ½ - ¾ cup of vanilla or light yogurt (16 g)