Serving Size: 1 s’more | Serves: 1
- 2 strawberries, sliced
- 1/8 cup yogurt, low-fat vanilla (2 tablespoons)
- 1 graham cracker (broken in half)
- Rinse the strawberries in water.
- Slice the strawberries.
- Add the yogurt and strawberries to 1/2 of graham cracker.
- Top with the other 1/2 of graham cracker.
- Enjoy immediately.
- Substitute any desired low-fat yogurt flavor.
- Try other fruits like blueberries, bananas, etc.
Nutrition information per serving: 93 calories, 2g total fat, 0g saturated fat, 0g trans fat, 2mg cholesterol, 87mg sodium, 17g total carbohydrate, 1g fiber, 10g sugar, 3g protein
Source: What’s Cooking? USDA Mixing Bowl
Prebiotics and probiotics are considered “nutrition boosters”that are naturally present in everyday foods. Although there are prebiotic and probiotic supplements available, those found naturally in food are more readily digested and absorbed.
Prebiotics are natural, nondigestible food components linked to promoting the growth of “good” bacteria in your gut. Prebiotics help good bacteria grow in your gut and might also help your body better absorb calcium.
Probiotics are actual live cultures of “good” bacteria that are naturally found in your gut. These help balance or grow the bacteria you need in your gut. Probiotics may help enhance immunity and overall health, especially intestinal health. Probiotics have been used to treat irritable bowel syndrome, to lower lactose intolerance symptoms, and to prevent some allergy symptoms; however, the benefits vary person-to-person.
Try to include both prebiotics and probiotics in meals and snacks since they work together to restore and improve gut health. For example, enjoy a cup of yogurt with a banana at breakfast or top sautéed asparagus with melted aged cheese for dinner.
For a more extensive review of prebiotics and probiotics, register to view the 2010 Current Issues in Nutrition webinar, “The Good Gut Bugs: Prebiotics and Probiotics.”
Serves: 6 (Serving size: 1 toothpick )
• 2 small fruits of your choice (apple, pear, banana, kiwi, grapes)
• 1 8-ounce can chunk pineapple
• 1 6- or 8-ounce container fruit yogurt
• 1 to 2 tablespoons low-fat
1. Wash fruit with cold running water.
2. Drain pineapple juice into a bowl.
3. Cut fruit in wedges or chunks. Dip fruit that turns dark (such as apples and bananas) in the pineapple juice.
4. Thread fruit on skewers or
toothpicks. Arrange on a platter.
5. Stir together the yogurt and whipped topping. Pour into a bowl for dipping.
Nutrient information per serving
60 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 13 g total carbohydrate, 1g fiber, 2 g protein
Celebrate National Banana Split Day on August 25!
Serves: 1 adult or 2 servings for small children
Cost per serving: $1.03
1 small banana
1⁄2 cup low-fat yogurt
1⁄4 cup granola or flake-style cereal
1⁄2 cup sliced or chopped fresh fruit (kiwi, orange, apple)
- Cut banana in half lengthwise; place in shallow bowl.
- Top with yogurt, cereal, and fruit
Nutrient information per serving
357 calories, 3.4 g total fat (1.3 g saturated fat), 4.9 mg cholesterol, 77.1 g total carbohydrate (6.3 g dietary fiber, 48.7 g sugar), 9.4 g protein
Check out the Spend Smart. Eat Smart Website for ideas on how to feed a healthy family.