NUTRITIOUS SNACKSRESILIENCYRESOURCES

RESOURCESRESILIENCYP S Y C H O E D U C A T I O N A L S E R V I C E S F O R I N T E R P R E T E R S

P S Y C H O E D U C A T I O N A L S E R V I C E S F O R I N T E R P R E T E R S

•Driedfruit•Grapefruit•Prunes•Apples•Pears•Strawberries•Tomatoes•Avocado•Potatoes•Beans•Carrots•Okra

•Zucchini•Cucumbers•Radishes•Asparagus•Edamame•Yams•Dillpickles•Onions•Spinach•GreenBeans•Broccoli•Corn

•Rice•Wheat•Barley•Spelt•Oats•Buckwheat•Wholegrainbreads,pastasorcrackers

•Ricecakes•Lentils•Chickpeas

•Splitpeas•Tuna•Soybeans•Kidneybeans•Pintobeans•Blackbeans•Pumpkinseeds•Popcorn•Nuts•Naturalnutbutter(almond,peanut,etc.)

•Soymilk•Low-fatyogurt•Skimmilk•Cottagecheese•Cheese(reducedfat)

•Tofu•Eggs•Beeforturkeyjerky(low-sodiumandlow-sugar)

•Deliturkey

Below you will find a general list of foods that are high in complex carbs and/or protein:

The following list contains specific snack ideas that are both healthy and convenient:

• 2Ouncesofbeefjerkyandahandfulofwholegraincereal• 1Cupoflonggrainriceand2ouncesofdicedleanham• 2Ouncesofleandelichickenand2wholegrainbreadsticks(4-inch)• 2Ouncesofleandeliturkeyand4-6ricecrackers• 2Ouncesofleandeliturkeywithreducedfatcheese,mustardandahandfulofbabycarrots• 2Slicesoflow-sodiumdeliturkeyandahandfulofgrapes• 1Smallpitapocketand2ouncesoflighttuna• 1Pouchoftunaorsalmonwith4-6wholegraincrackersorricecakes• 6Tofusticks(slicefirmorsmokedtofuintosticksandbake)withasmallamountofhummusorteriyakisaucefordipping

• 2Hard-boiledeggsandasliceofwholewheattoast• 8Ouncesofskimmilkand2smalllow-fatcookies• 1Cuplow-fatyogurtand1cupofchoppedfreshfruit• 1/2acupoflow-fatcottagecheesewithchivesandblackpepperandahandfulofvegetablesfordipping

• Acoupleofendiveleavesfilledwithpart-skimricottacheese• Amultigraincrackerwithpart-skimricottacheeseandhoney• 6Low-fatwholewheatcrackersand1ounceoflightstringcheese• 1Stickoflightstringcheeseandapieceoffruit• 1Smallcorntortillaand1ounceoflow-fatcheddarcheese• 1”cubeofhardcheeseand4-6driedapricothalves• 8Slicesofcucumbersand1-2wedgesofLaughingCowlightswisscheese• 1/2Cupofhummuswithwholegraincrackers,pitabread,orslicedvegetables• 16”flourtortilla,1/2cupofnonfatrefriedbeansand1tbsp.salsa

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Thishealthysnacklistwasresearched,compiled,andcuratedbyResiliencyResources.

Healthier, Happier, more Resilient Interpreters

The following list contains specific snack ideas that are both healthy and convenient:

Another convenient treat is a healthy protein shake.Below is a list of recipes for tasty protein shakes:

Vanilla Almond Shake – 1/2cupvanillaalmondmilk,1/2cupwater,1/2banana,dashofcinnamon,1scoopofvanillaproteinpowder,ice,1to2dropsofStevia.Blenduntilsmooth.

Soy Protein Shake – 1scooppowderedsoyproteinconcentrate,1/2banana,1tsp.chunkypeanutbutter,8ouncessoymilk,3icecubes.Blend.

Key Lime Pie Smoothie – 1/2avocado,juiceof1lime,2tsp.limezest,1scoopvanillawheyproteinpowder,1/4tsp.vanillaextract,1tbsp.unsweetenedshreddedcoconut,1cupunsweetenedalmondmilk,1-2packetsstevia(optional).Blend.

Chocolate Breakfast Shake – 1/3ofa10ounceblockoffirmtofu,1smallbananasliced,11/2tbsp.unsweetenedcocoapowder,1/4cupskimmilk(almond,soyorcoconutmilk),1/2 tsp.vanilla,11/2tbsp.brownsugar,1/2cupice.Blend.

Mixed Berry Protein Smoothie – 1/2cupfrozenstrawberries,1/4cupmixedfrozenberries(raspberries,blueberriesandblackberries),1/4cuporganicpomegranatejuice,1/4cuporganicgrapejuice,1scoopproteinpowder,crushedicetotaste,handfulofslicedalmondsfortopping.Blenduntilsmooth.

Avocado Banana Smoothie (4 servings) – 1avocado,1banana,1/2cupnonfatplainGreekyogurt,11/2cupsfreshorangejuice(from3oranges),1/4cuphoney,21/3-3cupsice.Blenduntilsmooth.

Strawberry Soy Milk Shake – 2cupssoftorsilkentofu,2cupsfreshstrawberries(washedandstemsremoved),1/2cupplainsoymilk,1/2cupice,2tbsp.honey,2tsp.strawberryjam.Blenduntilsmooth.

Peanut Butter Protein Shake – 6ouncesalmondmilk,1banana,1tbsp.peanutbutter,1scoopvanillaproteinpowder.Blend.

(continued)• 1Tbsp.naturalpeanutbutterand6wholegraincrackers• 1Tbsp.naturalnutbutterandanappleoracoupleofcelerysticks• 1Ricecakewith2tbsp.ofnutbutterandahalfofaslicedbanana• 1WholewheatEnglishmuffinwith1tbsp.ofnaturalpeanutbutter• Almondbuttertoaststicks(toastorbake2slicesofwholegrainbreadandcutinto1/2inchstrips)and2tbsp.ofnutbutter

• 1Cupofalmondsand1mediumapple• 1Handfulofalmondsmixedwithdriedtartcherriesorblueberries• 1Handfulofroastedsoynuts• 3Cupsofair-poppedpopcornsprinkledwithdarkchocolateshavings• 1Handfuloftrailmixmadewithwholegraincerealorcrackers,driedfruit,andnuts• 1Granolabar(choosethosethatarehighinfiberandlowinsugar)• 1Energybarcontainingatleast4gramsofprotein• 1Cupoffreshraspberriesand1cupoflow-fatgranolawith4ouncesofskimorsoymilk• 1Packofinstantplainoatmealtoppedwithnutsandadashofcinnamon• OvernightChocolateOats:Inacontainerwithasecurelid,mix1/2cupoats,1cupnon-dairymilk,3tbsp.chocolateproteinpowderandahandfulofwalnutsuntilwellcombined.Letsitinfridgeovernightoruptoafewdays.Toaddsomeextrasweetness,add1/2mashedbanana.

• 1Smallbagel(withathinlayeroffat-freecreamcheese)and1peach• 1Sliceofwholewheattoastand1cupoffruit• 1Wholewheatwafflewith1tbsp.offruitpreserves• 8Animalcrackersand1largebanana• 1Steamedartichoke