1 medium apple, banana, pear or a small bunch (20) grapes

175 g (3/4 cup) yogurt

250 mL (1 cup) fortified soy beverage

60 mL (1/4 cup) dried fruit such as apricots, raisins, mango

125 mL (1/2 cup) fruit or vegetable juice

125 mL (1/2 cup) chopped fruit such as cantaloupe, pineapple, mango, cherries, watermelon

125 mL (1/2 cup) pudding or custard

2 medium fresh figs

200 mL drinkable low-fat yogurt

1-2 hard-boiled eggs, sprinkled with salt-free seasoning

½ whole grain bagel with 50 g low-fat cheese

250 mL (1 cup) low-fat cottage cheese with ½ apple, diced, and a sprinkle of cinnamon

1 whole-wheat pita and 175 mL (3/4 cup) hummus

1 slice rye bread with 125 mL (1/2 cup) canned tuna or salmon

1 ear of corn with pepper or other seasoning

60 mL (¼ cup) plain almonds

60 mL (¼ cup) pumpkin or sunflower seeds, unsalted

3 graham crackers

1 tbsp (15 mL) peanut or almond butter or sesame tahini on a slice of whole-grain toast

500 mL (2 cups) plain popcorn

125 mL (1/2 cup) raw, cut-up veggies such as baby carrots, peppers, zucchini, cherry tomatoes

30 g baked tortilla chips with 125 mL (1/2 cup) tomato salsa