1. Air popped popcorn – A good source of fiber, buy the bags or containers of popping corn and pop it yourself in a brown paper lunch sack in your microwave or an appropriate container.

2. Cheese sticks or cubes – A source of calcium and protein, cheese can be eaten by itself or with fruit or vegetables or whole grain crackers.

3. DIY trail mix – Use Laura Lynn cereals, raisins, nuts or peanuts and make up individual sandwich bags of trail mix. For more sweetness add in mini chocolate chips. For more crunch, add pretzels.

4. Edamame/Soybeans – Buy frozen whole edamame and cook in your microwave or on your stove top in boiling water for a snack rich in fiber and protein.

5. Cut up vegetables and dip

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6. Cut up fruit

7. Greek yogurt for protein and calcium

8. Cottage cheese for protein and calcium

9. Make your own fruit (and vegetable) popsicles. Blend together fruit, 100% fruit juice, milk or soy dairy alternative, and spinach and freeze into popsicle molds.

10. Cereal that has more than 3 grams of fiber and less than 10 grams of added sugar for a snack (dry) or with milk or soy dairy alternative added.

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian

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800-334-4936