Quick and Easy Snacks or Light Meals

• Pita Pocket: Stuff 1 whole-wheat pita with 3 ounces of fresh turkey, chicken, or crab salad (use canned crabmeat mixed with fat-free mayo and spices), 2 tablespoons of avocado or guacamole, 1 ounce cheese, and lettuce and tomato. Serve with a piece of fruit.

• Crunchy Grilled Chicken Fiesta Salad: Place 3 to 4 ounces of chopped grilled chicken breast on chopped lettuce with 1/3 cup black beans, 2 tablespoons of corn, 2 tablespoons of guacamole, chopped tomatoes, 2 tablespoons of pine nuts (optional), and 1 ounce shredded low-fat cheese. Top with salsa or low-fat dressing (cilantro works well too!).

• Mediterranean Roll-Up: Spread 1 whole-wheat tortilla with hummus (a chickpea spread), cover with fresh spinach, tomatoes, and cucumbers. Top with a sprinkling of pasteurized feta cheese and a dollop of plain yogurt. For an Italian Roll-Up, try turkey meatballs, mozzarella cheese, and marinara sauce.