Healthy Recipes of the Month
16 Superior Snacks
We've taken the mystery out of finding healthy grub. Snack time's a prime time to work nutritious foods into your diet. If you're hungry for something—but not sure what—figure out how many calories to consume (50 to 100 if your next meal is within two hours; 150 to 200 if it's more than that). Then reach for one of these no-fuss, stay-full snacks that deliver energy and much-needed nutrients. Each contains at least a little protein, which will help you stay full longer. You can even find a few of them in your office vending machine.
- 1-1/2 cups low-fat microwave popcorn with 3/4 tablespoon grated Parmesan cheese
- 1/3 cup low-fat cottage cheese
- 1 tomato, sliced, with a small piece (about 1/2 ounce) of part-skim mozzarella cheese
- 3/4 cup cantaloupe, cubed, and 1 slice of deli turkey
- 1 fat-free pudding cup
- 15 baby carrots and 2 tablespoons low-fat ranch dressing
- 1/2 cup non-fat frozen yogurt
- 1 (1-ounce) box of raisins
- 1 cup nonfat milk and 2 gingersnaps
- 1 Nutri-Grain cereal bar
- 1 hard-boiled egg on a slice of whole-wheat toast
- 1 baked apple topped with 1 teaspoon cinnamon and 1 tablespoon caramel sauce
- 1 cup low-fat plain yogurt with 1/2 cup raspberries and 1 teaspoon chopped walnuts
- 25 red grapes, 3 tablespoons feta cheese, and 6 Ry-Krisp crackers
- 1 (1-1/4-ounce) bag of peanuts
- 1 (1-1/3-ounce) package peanut butter-on-wheat crackers
Tips for snacking
Smart Snacking for Exercise- What to eat before and after workouts to keep your energy levels high.
Smart Snacking- Four situations where eating between meals can work for you.
- Cooking Light, January 2007
- Lifestyle Management: Weight Management Programs. Sometimes a little extra support is all it takes to stay on track with weight loss goals. The
UT SELECT Weight Management Toolkit provides just that. When our members decide to make positive lifestyle changes by managing their weight, we’re ready with resources to help make the journey successful!
Read more about this free program available to all UT SELECT members (PDF)
- Personal Health Manager and Work–Life Balance. With a wide range of online tools and information, you can better manage every aspect of health and wellness for you and your family with programs for UT employees, retirees and their dependents. Start by taking the health risk assessment to better understand your current health condition, identify potential issue and reinforce what you’re doing right! Check out some of our resources and services:
- Online Personal Health Manager provided by UT SELECT - Your source for health and wellness information, such as
- Planning nutritious meals;
- Recording workouts;
- Health Coaching;
- Keeping track of health records;
- Addressing financial concerns;
- Addressing relationship and family matters; and
- Earning Blue Points.
Visit the Personal Health Manager at Blue Access® for Members today, and stay with it to manage your stress.
- Visit http://bcbstx.com/ut/
- Log onto Blue Access
- Select Personal Health Manager Icon
- Go to the top center banner
If you would like a specific topic discussed or have a question you would like answered in a future issue of this newsletter, please send your suggestions to LivingWell@utsystem.edu.
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UT System Retirement Programs Web site: www.utretirement.utsystem.edu
Your Local Benefits Office: www.utsystem.edu/benefits/contacts/#1