Snack ideas with 200 calories or less

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely!
Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget. Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden. Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple serving package can lead to overeating. Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Get creative with the following snack suggestions by swapping out different fruits, vegetables and
grains to keep your snacking exciting!

Snacks with 200 calories or less:
• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
• Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
• Small baked potato topped with salsa and 1 ounce low-fat cheese
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice lowfat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced fat dressing
• Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

For more healthy eating tips, visit www.eatright.org.

What Can I Do to Eat Healtheir?

Often people say that they are too busy to eat healthy and it’s easier to grab what’s available. A great way to combat this mindset is to keep healthy choices on hand when things get busy.

If you must eat on the run, we suggest powering up your breakfast with instant oatmeal with low-fat milk for extra calcium, and skipping the fast food drive through.

You have to plan and stock healthy options. Keep on hand low-fat yogurt, cheese and milk in your refrigerator and healthy options for snacking like fruits and vegetables.  If you are lactose intolerant, keep lactose free items on hand.Bananas, carrots, cereals, and peanuts make tasty, nutritious, and inexpensive snacks.

You can save both money and calories by packing a healthy lunch at home and bringing it with you to work or school, instead of eating out.

When you dine out, consider ordering a small plate or children’s menu item. Or you can split an entrée with a friend or bring home half of your meal. 

If you are going to order fast food like pizza, cut calories by getting a thin crust. Lower the fat by topping your pizza with vegetables like tomatoes, peppers, mushrooms, zucchini, spinach or broccoli. Limit servings of meats, fish, and poultry to five ounces, or eat low cost alternatives like beans.

These small changes can add up to big rewards. You can save money, improve your health and lower your risk of chronic disease.

Top 10 Easy Ways to Start Eating Healthy

1. Start breakfast with instant oatmeal & low-fat milk.
2. Skip the fast food drive through.
3. Keep low-fat yogurt, cheese and milk in your refrigerator.
4. Snack on fruits and vegetables.
5. Pack a healthy lunch and skip eating out.
6. If you eat out, split the meal or only eat half.
7. Eat thin crust pizza. Add veggies as toppings.
8. Limit meat, fish & poultry to 5 ounces.
9. Eat whole-grain breads.
10. Drink lots of water — 8 glasses a day!

Bike Share Coming to Downtown Las Vegas

The Regional Transportation Commission of Southern Nevada (RTC) is preparing to launch the valley’s first ever public bike share system in late summer 2016, with the first phase in downtown Las Vegas and wants the community’s input. Valley residents have the opportunity to share their preferences for bike share stations by participating in a quick interactive survey.

Providing an affordable and convenient transportation choice for locals and visitors alike, the bike share system meets the need for short trips that may be too far to walk but too short to drive. Users may check out a bicycle at one bike share station and return it to another near their destination. The RTC’s bike share system will include approximately 18 stations and 180 bicycles for self-service rentals, 24 hours a day.

Users will be able to access the system by either walking up to a docking station or registering online. Docking stations will have bikes to check out, open docks to park bikes, and kiosks that enable users to register, pay with a credit card, and sign a user agreement. A mobile application will also be available to help users locate docks in real time throughout the downtown Las Vegas area.  Pricing for various membership levels will become available closer to the launch of the system.

Help us select the best locations to set up bike share locations in the Downtown Las Vegas area by filling out the quick interactive survey below
http://wikimapping.net/wikimap/RTCBikeShare.html
For more information on the RTC bike share program http://www.rtcsnv.com/cycling/bike-share/