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Healthy and fit on the go: meeting menus and snacks

Simply Snacks

Are you looking for a quick and healthy snack to take on the go? Snacks that have protein help you feel full longer. Here are some snack ides that fit your healthy lifestyle.

100 calories or less:

  • 1 large hard-cooked egg
  • 1 piece of low-fat string cheese (part-skim mozzarella)
  • 2 sesame breadsticks wrapped with 2 slices of deli turkey breast
  • 2 tablespoons of hummus with 1/2 cup celery or carrot sticks

200 calories or less:

  • 1 tablespoon peanut butter on slices of apple
  • 1 cup tomato soup with five whole-grain crackers
  • 1 small baked potato topped with salsa and 1 ounce low-fat cheese
  • 1 6-inch whole-wheat tortilla with 1/4 cup black beans and 2 tablespoons fresh salsa
  • 1/4 cup almonds, walnuts, pistachios or cashews

200-300 calories for active adults, teens, and athletes:

  • Trail mix: 20 almonds, 1 miniature box of raisins, and 1/4 cup sunflower seeds
  • 1 tablespoon peanut butter on a cinnamon-raisin mini-bagel
  • Veggie pizzas: split a whole-wheat English muffin and top with 2 tablespoons of low-fat cream cheese, 1/2 cup diced fresh vegetables, and 1 ounce low-fat mozzarella cheese
  • Yogurt parfait: layer 6 ounces of low-fat plain or Greek yogurt, 1/2 cup of fresh or frozen berries, and 1/4 cup granola

Meeting Menus

Make the healthy choice the easy choice. When you plan a meeting, consider whether or not food is needed. If food is offered, try some of these healthier options. When you attend a meeting, select healthier options and ask for them if they aren’t provided.


  • Fresh fruit
  • Low-fat yogurt
  • Mini bagels or muffins
  • Breakfast burrito
  • Hard cooked eggs
  • Whole grain cereal


  • Fresh fruit

  • Fresh vegetables

  • Cheese

  • Roasted nuts

  • Popcorn

  • Whole grain crackers

  • Whole wheat pretzels

  • Baked tortilla chips & salsa

Lunch or Dinner:

  • Provide a vegetarian option
  • Vegetables – fresh or steamed
  • Baked, roasted, or grilled fish, poultry or meat
  • Serve salad dressing on the side
  • Serve recommended portion sizes
  • Avoid fried food, gravy, and cream sauces
  • Include whole grains
  • Serve fruit for dessert


  • Water
  • Coffee – regular and decaf
  • Tea – regular and decaf
  • Low-fat milk
  • 100 percent fruit juice
  • Unsweetened iced tea

Reviewed in 2020

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