Ingredients to Plan Snacks

From Barry Sears website www.drsears.com: you can create an infinite number of healthy brain snacks by mixing one item from each group.

Proteins:

• 1/4 cup of low-fat cottage cheese
• 1 oz. part-skim or “lite” mozzarella
• 2 1/2 oz. part-skim or “lite” ricotta cheese
• 1 oz. sliced meats (turkey, ham, etc.)
• 1 oz. tuna packed in water
• 1 oz. low-fat, part-skim, or “soft” cheese

Carbohydrates:

• 1/2 apple
• 3 apricots
• 1 kiwi
• 1 tangerine
• 1/3 cup “lite” fruit cocktail
• 1/2 pear
• 1 cup strawberries
• 3/4 cup blackberries
• 1/2 orange
• 1/2 cup grapes
• 8 cherries
• 1/2 nectarine
• 1 peach
• 1 plum
• 1/2 cup peaches
• 1/2 cup crushed pineapple
• 1 cup raspberries
• 1/2 cup blueberries
• 1/2 grapefruit
• 1-2 Akmak or other whole grain fat free crackers

Fats:

• 3 olives (green or black)
• 1 macadamia nut
• 1 tablespoon guacamole
• 3 almonds
• 6 peanuts
• 2 pecan halves
• one tbsp almond butter

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