What can I replace cheese with for snacks?

Yogurt complements other fruit, too -- blend 1/2 cup of plain, low-fat yogurt, ice and a sliced peach for a satisfying mid-morning snack. For a light, satiating snack, spread a small amount of plain almond or peanut butter on crisp apple slices.

healthyeating.sfgate.com - Healthy Snacks in Place of Cheese & Crackers

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Eating a small, nutritious snack a few hours before lunch or dinner can boost your energy levels and help curb hunger pangs, making you less likely to overeat at mealtime. While cheese and crackers can be both energizing and satiating, supplying slowly absorbed protein and fat along with readily available carbohydrates, cheese is generally high in saturated fat and most crackers are made from less nutritious refined grains. A 1-ounce slice of cheddar cheese contains 113 calories, about 7 grams of protein and 9.3 grams of mostly saturated fat, and five average snack-type round crackers provide about 80 calories, almost 10 grams of carbohydrates and very little fiber. Numerous snack foods are significantly higher in nutrients but just as satisfying. Whole-Grain Toast Whole-grain bread is an ideal starting point for a myriad of nutritious snack possibilities. A typical piece of whole-wheat toast has 76 calories, about 4 grams of protein and 2.3 grams of fiber. For a simple and satiating snack, smear a dollop of hummus on whole-grain toast and top it with slices of ripe, buttery avocado, a fruit that’s rich in fiber, potassium and heart-healthy monounsaturated fatty acids. For a high-protein snack high in omega 3 fatty acids, smear horseradish hummus or another spicy, low-calorie spread on whole-grain toast and top it with cucumber slices and smoked salmon. Alternatively, spread a tablespoon of fresh basil pesto across a slice of whole-grain bread, top it with diced tomatoes, freshly ground black pepper and a drizzle of olive oil and toast it under the broiler. Small Salads A small serving of a grain- or legume-based salad that incorporates other nutritious components makes a healthy, convenient snack. Toss cooked and cooled whole-grain orzo pasta with finely chopped red, orange, yellow and green bell peppers, some olive oil and a bit of freshly ground black pepper. Make a cold quinoa salad by combining cooked and cooled quinoa with black beans, corn, diced tomatoes and a bit of crumbled goat cheese. Goat cheese is generally lower in calories and fat than cheese from cows -- 1 ounce of soft goat cheese has 76 calories, 5.25 grams of protein and almost 6 grams of fat. For a high-protein, high-fiber, nutrient-dense salad you can eat cold or gently warmed, combine navy, red kidney and adzuki beans with finely chopped red onion, chopped fresh cilantro and a light vinaigrette. Such salads typically last for several days in the refrigerator, allowing you to scoop out a small serving when hunger strikes. Fruit Pairings Fruit is generally an excellent source of readily available carbohydrates, and most varieties are rich in vitamins, minerals and phytonutrients. Fresh blueberries, raspberries, blackberries and strawberries pair well with yogurt, which, like cheese, provides protein and fat. Greek yogurt is higher in protein than conventional yogurt; choose a plain, low-fat variety to minimize your intake of added sugars and saturated fat. One cup of plain, high-protein, low-fat yogurt provides about 150 calories, nearly 13 grams of protein and 3.8 grams of fat. Yogurt complements other fruit, too -- blend 1/2 cup of plain, low-fat yogurt, ice and a sliced peach for a satisfying mid-morning snack. For a light, satiating snack, spread a small amount of plain almond or peanut butter on crisp apple slices. Top fresh fig halves with a mixture of goat cheese and chopped, toasted almonds for a classic sweet and savory snack.

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