Snack smart

It can be a long, hungry stretch from school lunch to dinner. Before you break open that bag of cookies or raid the vending machine, though, consider these healthful after-school snacks and easy dishes you can make yourself.

TURKEY SANDWICH ON WHEAT BREAD

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Kendrick Brinson/Staff

A turkey sandwich on wheat bread is a great way to snack smart.

Back | Next

Kendrick Brinson/Staff

A turkey sandwich on wheat bread is a great way to snack smart.

Whole wheat bread

Lettuce

Tomato

Turkey

Provolone cheese

Make paninis at home by pressing your sandwich in a George Foreman grill. Try horseradish mayonnaise for something different or canola mayo, made with canola oil, for a more healthful option.

Source: David Laws

KEY LIME CUP

½ cup sweetened condensed milk

2 tablespoons lime juice

1 pasteurized egg

Combine condensed milk and lime juice and heat in a saucepan. Whisk in egg until the concoction fluffs. Put some graham cracker crumbs in the bottom of a cup, then pour the mix into it. Let it cool in the refrigerator for 30 minutes to an hour. Top with whipped cream.

Source: David Laws

VEGETABLE HUMMUS WRAP

Spinach wrap

2 tablespoons of hummus

Lettuce

Four slices (lengthwise) of cucumber

Sliced tomato, diced onion, sliced carrots

Spread the hummus onto the wrap, then add layers of lettuce, cucumbers, tomatoes, carrots and onion. Fold the ends over and wrap.

Source: David Laws

MINI PIZZA

Take a whole-grain English muffin, spread pizza sauce on it and sprinkle low-fat cheese over it. It can be baked in a toaster oven.

Source: Chef Deborah Moreno

TIPS FOR HEALTHFUL EATING

* Avoid high-fructose corn syrup.

* Read labels before you buy.

* Choose whole foods over processed foods.

* The good: whole grains, protein and fiber.

* The bad: saturated fat and sugar.

* Plan healthful snacks ahead of time and cut up fruits or vegetables for easy accessibility.

* When grocery shopping, think of healthful items, specifically for small meals or snacks.

*Smaller, more frequent meals discourage overeating later and provide fuel when it's needed.

Sources: Chef Deborah Moreno, culinary arts instructor at Augusta Technical College; Joe Brandenburg, registered dietitian and nutrition coordinator for Richmond County schools

EASY AND HEALTHFUL SNACKS

* Make homemade Chex Mix by baking the cereal with a dash of garlic powder.

* Peanut butter has eight grams of protein and can be spread over wholesome bread or other items.

* Try celery sticks with cream cheese or peanut butter.

* Trade sodas for tea with fruit juice in it.

* Peanut butter M&Ms are a more healthful candy choice.

* Another way to satisfy your sweet tooth is dried cranberries.

* Snacks to take to school are fruits such as grapes, strawberries, cauliflower, broccoli and nuts.

Source: Chef Deborah Moreno; David Laws, food service manager of Earth Fare Market & Cafe, 368 Furys Ferry Road