parent tips Healthy Snacks—100 Calories or Less Snacking is good when you feel hungry between meals. Choosing healthy snacks will help you and your family stay at a healthy weight. Here are some healthy snacks—all 100 calories or less. Fruits 1 small banana 1 medium apple ¼ cup raisins 1 cup whole strawberries ½ cup canned fruit cocktail in juice (not syrup) ½ cup orange juice Vegetables 1 cup cherry or grape tomatoes 2 cups raw mixed veggies with 2 tablespoons fat-free dressing 12 baby carrots 18 small celery sticks 1 cup raw cauliflower 1 cup low-sodium vegetable juice Breads, Cereals, Rice, and Pasta ½ cup oat circles cereal 2 graham cracker squares 3 cups air-popped popcorn ½ whole-wheat English muffin with jelly 4 whole-wheat crackers, unsalted 2 brown rice and multigrain rice cakes Fat-free or Low-fat Milk, Cheese, and Yogurt 6 ounces cup fat-free plain yogurt ½ cup low-fat cottage cheese 1 cup fat-free milk ½ cup fat-free pudding ½ cup fat-free frozen yogurt 1 ounce low-fat cheddar cheese Other Snacks 1 large hardboiled egg 8 baked tortilla chips with salsa 10 almonds Source: USDA National Nutrient Database for Standard Reference, Release 19 We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight through eating right, increasing physical activity, and reducing screen time. To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN. We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).