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)

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Type

Centers and Departments