3 S’s: Sodas, Snacks, and Sugar

Sodas and sugar are two things that do not need to be a part of your child’s diet. When it comes to nutrition and snacking, you can snack happy. It’s easy to pick up some bad habits, but there are ways to snack that aren’t bad for you.

Snacking doesn’t have to be a bad thing, but you do need to know how to snack healthy. Eating healthy snacks throughout the day can be very beneficial. It can help you from overeating at mealtime, increase your energy level throughout the day, and keep you alert, not to mention control hunger pangs.

The best way to ensure that your snacks are healthy choices is to plan ahead so when the “snack attack” hits you won’t reach for sugar, potato chips or cookies. The following list details some smart snack choices:

Freebies (No Calories)


Refreshing water: bottled, flavored, sugar-free, club soda, carbonated
Sugar-free sodas and lemonade
Crystal Light
Flavored teas
Sugar-free gelatin
Raw vegetables
60 Calories or Fewer (no fat)*
1 small apple 60 calories
1 cup cooked non-starchy vegetables 50 calories
2 cups raw non-starchy vegetables 50 calories
½ banana 60 calories
¼ cantaloupe or ½ grapefruit 60 calories
1 cup strawberries or 10 cherries 60 calories
1 slice, ¾ oz. fat-free cheese 40 calories
½ oz (2 tbsp) regular cheese 50 calories
1 oz fat-free mozzarella (string cheese) 50 calories
½ cup orange juice 60 calories
½ cup tomato or V-8 juice 35 calories
1 small green salad w/1 tbsp fat-free dressing 25 calories
1 small tomato 25 calories
1 rice cake 35 calories
12 teddy grahams 60 calories
1 cup egg-drop soup 30 calories
1 bread stick (3 ½ in.) 40 calories
100 Calories or Fewer


½ cup nonfat cottage cheese 80 calories
1 cup fat-free plain or unsweetened yogurt 100 calories
1 cup Cheerios 90 calories
3 cups unbuttered popcorn/microwave light 75 calories
25 Air Crisp crackers 80 calories
1 small new potato 100 calories
1 snack-pack pudding 100 calories
1 popsicle, twin pop, frozen fruit bar 70 calories
½ cup fat-free frozen yogurt 100 calories
1 fudgesicle or fat-free frozen chocolate bar 70 calories
1- ½ oz. box raisins 100 calories
3 graham crackers (2 in. square each) 80 calories
1 cup Cheerios 90 calories
38 pretzel sticks (3 ½ in. long) 80 calories
1 mini-bagel 75 calories