Snack Sense Shopping Guide

Fruits, vegetables, proteins, and grains are the building blocks of healthy bodies. Each day at snack, offer a fruit or veggie AND a protein or grain. Serving sizes are on the Nutrition Facts Label of packaged foods. In general, 1 medium fresh fruit or 1/2 cup of chopped or canned fruit counts as a serving. One serving of dried fruit is 1/4 cup. 1 cup of raw leafy veggies, or 1/2 cup of other vegetables is one serving. These are standard serving sizes, but children may eat more or less of a food based on individual needs.

Below are some examples of budget-friendly healthy options for fruits, veggies, proteins and grains that YMCAs are serving in their after school programs!

Fruits

Apple slices
Apple slices
Raisins
Banana
Applesauce
Canned fruit in 100% juice
Grapes
Oranges
Dried mixed fruit without added sugar
Avocados
Frozen berries
*Avoid fruit snacks, fruit leathers, roll-ups, and other synthetic "fruit".

Vegetables

Celery
Salsa
Frozen peas
Canned corn niblets
Cucumber
Colored pepper slices
Baby carrots
Broccoli
Lettuce
Tomatoes
* Avoid french fries and tater-tots.

Whole Grains

Whole wheat bread
Triscuit® crackers
Couscous
Quinoa
Whole wheat bagels
Whole Grain Goldfish crackers®
Cheerios
Corn tortillas
Whole wheat tortillas
Whole wheat English muffins
*Avoid! Whole grain foods with trans fats. Make sure trans fat is 0g. Do not buy anything with "partially hydrogenated" in the ingredient list.

Protein

Canned black beans
Hard boiled egg
Peanut butter
Tuna
String cheese
Mixed nuts
Hummus
Yogurt
Cottage cheese
*Nut allergies are a serious issue. Make sure no one is allergic before serving ANY products with nuts.