When you're so busy you skipped lunch

• whole-wheat pita half stuffed with 1/4 cup water-packed tuna and 2 tomato slices
• veggie burger (no bun) topped with lettuce and tomatoes
• slice of whole-wheat bread spread with 1 tsp peanut butter and topped with 1/2 banana, sliced
• 6-inch corn tortilla topped with 1/4 cup low-fat cheddar cheese, 1 chopped tomato, and 1 Tbs chopped red onion slices

To satisfy your sweet tooth

• a toasted waffle spread with 1 Tbs low-sugar raspberry jam
• 1/2 cup fat-free frozen yogurt topped with 1 Tbs chocolate syrup
• 1/2 grapefruit drizzled with 1 Tbs honey and broiled in a toaster oven
• a packet of instant oatmeal with 1 Tbs raisins and sprinkled with cinnamon
• 1/3 cup each sliced strawberries, blueberries, and raspberries with 2 Tbs skim-milk ricotta cheese

When you're craving a crunchy or salty treat

• 2 cups low-fat microwave popcorn, sprinkled with cayenne pepper for a little extra kick
• 10 baby carrots dipped in 1/4 cup hummus
• 8 Wheat Thins spread with 1/2 Tbs peanut butter
• 1 oz pretzels (about 20 mini-pretzels) with your favorite mustard on the side as a dip

To share with the kids

• Celery logs: Spread 1 Tbs peanut butter on a stalk of celery and top with raisins or granola
• Fruit kabobs: Thread pineapple chunks, strawberries, and 1/2 sliced banana on skewers
• Hot chocolate: Warm up 1 cup skim milk, 1 Tbs cocoa, 1/2 Tbs sugar, a dash of cinnamon, and 1/8 tsp vanilla extract
• Happy faces: Spread 1 Tbs low-fat cream cheese on a toasted English-muffin half, and use banana slices for eyes and a line of raisins for the smile

10-second snacks

• 1/2 cup unsweetened applesauce with 2 graham-cracker squares
• 2 Tbs walnuts mixed with 2 Tbs dried fruit
• 1 mozzarella string-cheese stick with 4 Triscuits
• 1/2 cup of your favorite cereal (skip those containing granola and dried fruit) mixed into 1/2 cup plain yogurt

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