• Smoothie made with soy milk, yogurt and fresh fruit (try banana and strawberry, pineapple and banana, or blueberry and peaches)
• Baked apple topped with fat-free vanilla yogurt
• 1/4 cup soy nuts
• High fiber cereal (look for at least 5 grams of fiber per serving) with skim milk
• 1 small handful walnuts (yes, they are high in fat, but this type of fat helps protect our heart)
• Variety of cut-up fresh vegetables with a fat-free salad dressing for "dip"
• Variety of cut-up fresh fruit with fat-free vanilla yogurt for "dip"
• Sherbet or sorbet topped with fresh fruit
• Water-packed tuna on crackers (note -- this can be a higher sodium snack)
• Freeze grapes or bananas for a refreshing icy cold treat
• Air-popped popcorn
• Frozen fruit juice Popsicle
• Salsa with veggies
• Small handful dried fruit
  
  

Healthy Dos and Don'ts

Do:

• Choose seafood twice each week for healthy types of essential fatty acids
• Sprinkle ground flaxseed on cereal or in smoothies, choose breakfast cereal that contains flaxseed, or use ground flaxseed in muffins or pancakes. Flaxseed is high in omega-3 fatty acids, which help protect our heart health
• Double the number of your vegetarian meals each week. If you currently eat one meatless meal per week, add another. If you eat two meatless meals per week (and it can be as simple as peanut butter on a whole-wheat sandwich for lunch or spaghetti with tomato sauce for dinner), increase it to four. Meatless meals contain less saturated fat and more fiber -- a double bonus
• Use legumes (dried beans and peas such as kidney beans, garbanzo beans, black beans, lentils, etc.) as often as possible as low-fat protein for heart-healthy soluble fiber
  
  Don't:
  
• Use the salt-shaker! Use saltless herb seasoning mixes instead
• Eat frozen dinners, frozen vegetables with sauces (make your own sauce!), fast food, canned vegetables and soups (unless you search out lower sodium brands) or anything with visible salt, like pretzels. Avoiding these foods will help keep your salt intake low