Ask the Dietitian: Quick, Healthy Snacks and Meals

Question: What are some quick, healthy snacks and meals that I can have on hand at work and at home?

Cherie Roussos, registered dietitian and certified diabetes educator with Sharp Rees-Stealy Medical Centers, responds:

At work and at home some good snacks to have on hand are baggies with a combination of nuts, whole-grain cereal and 1 tablespoon raisins. Another healthy and easy snack is an apple with a small amount of peanut butter.

For healthy lunches and dinners, always keep these ingredients in your kitchen to make a quick meal when inspiration fails you:

  • Grilled turkey patty on a whole-wheat bun with your favorite toppings (just watch the mayonnaise).
  • Healthy, frozen entrees — such as Lean Cuisine — supplemented with 1 to 2 cups of steamed vegetables and 1 cup low-fat milk.
  • Large spinach salad with 1 tablespoon feta or goat cheese crumbles, leftover chicken, 1 tablespoon walnuts, chopped vegetables and 1 to 2 tablespoons balsamic vinaigrette. Keep the dressing in a separate container if you are taking the salad for lunch to help keep the spinach crisp.
  • Two chicken quesadillas on small, whole-wheat tortillas. Use reduced-fat cheese and ready-cooked grilled, chopped chicken breast.

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For More Information
 To learn more about Sharp's diabetes services or to find a Sharp-affiliated doctor, search for a San Diego endocrinologist or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about diabetes, visit Diabetes Care in Adult Health or read the Diabetes News archive.