* A blender smoothy made with ice-cold water or juice, ice cubes, and fresh fruit; yogurt or soy milk or soy yogurt, blend, and enjoy.
* A thick piece of 100 percent whole-grain bread with 100 percent all-fruit preserves and nonfat or low-fat cream cheese.
* A whole-rye cracker or bagel with nonfat or low-fat cream cheese, served with or without fruit.
*A whole-wheat English muffin with nonfat or low-fat mayonnaise and a thin slice of low-fat cheese such as jarlsberg Lite Swiss.
* One slice of whole-grain bread with nonfat or low-fat cream cheese and all-fruit spread.
* Two or three whole wheat cookies.
* Fat-free bean dip served on whole-rye crackers or other 100 percent whole-grain crackers.