Yummy Granola Parfait image

Protein, vitamin E, B vitamins, and folate optimize your baby’s cell, brain, nervous system, and muscle development, while calcium builds bone and fiber helps your digestion.

SERVES 1

LOVELY for breakfast, or as a snack. On the run? Make this parfait in a mason jar with a lid. If you have some time and energy to spend in the kitchen, try our awesome Perfect Homemade Granola (here).

¾ cup plain Greek yogurt

½ cup fresh fruit or berries or your favorite fruit sauce

½ cup store-bought or homemade granola

• In a glass, small bowl, or jar with a lid, make layers of the yogurt, sauce, and granola. Keep refrigerated if not eating promptly.

Tips for diabetes

• Reduce your portion size, or skip this recipe.

1 granola parfait: Calories: 455 cals; Protein: 19 g; Carbohydrates: 56 g; Fat: 18 g; Fiber: 7 g; Sodium: 145 mg; Vitamin E: 7 mg; B6: 0.4 mg; B12: 1 mcg; Niacin: 5 mg; Riboflavin: 0.6 mg; Thiamine: 0.4 mg; Folate: 76 mcg; Calcium: 387 mg; Copper: 0.5 mg; Magnesium: 138 mg; Manganese: 3 mg; Phosphorus: 536 mg; Selenium: 22 mcg; Zinc: 4 mg; 4 CARBS

KITCHEN WISDOM: HEALTHY SNACKS FOR AROUND 100 TO 200 CALORIES

1 mozzarella cheese stick = 80

1 medium-size apple = 90

2 tablespoons raisins = 90

5 pieces dried apricot = 90

1 cup grapes = 100

1 medium-size banana = 105

1 cup fresh strawberries with 2 tablespoons By Nature Sweetened Light Whipped Cream = 105

8 ounces Naked Protein Juice Smoothie = 110

18 dry-roasted whole almonds = 120

¼ cup trail mix (1 ounce) = 130

¼ cup hummus with 8 baby carrots = 136

2 tablespoons guacamole with 3 whole wheat crackers = 144

1 slice of whole wheat bread with 1 teaspoon jam = 165

1 brown rice cake with 1 tablespoon almond butter = 171

½ cup fruit salad in light syrup (drained) with ½ cup reduced-fat vanilla yogurt = 177

½ cup cottage cheese with 5 whole wheat crackers = 189

1 celery stalk with 2 tablespoons peanut butter = 199

1 ounce Cheddar cheese with 5 whole wheat crackers = 201

1 hard-boiled egg with 1 whole wheat pita = 207

¼ cup dry-roasted peanuts = 213