Although typically known for being a childhood favorite, peanut butter and jelly sandwiches are a common  lunch item for adults as well. Most people don't think of this a high-fat, high-calorie food, which is misconception. There are many types of peanut butter available. Some are creamy, crunchy, organic, low-fat, all natural, or low sodium. While some varieties are better for you than others, a typical serving of any type clocks in at about 200 calories and 16g of fat per serving. A serving size is 2 tablespoons which is much less than most people use on a sandwich. Next you have to consider the nutrient content of fruit flavored jams. A standard 2 tablespoons will add 100 calories to your meal and contains 24g of sugar. In order to make a sandwich, an essential item is bread. There are so many different breads to choose from, but soft, white sandwich bread tends to be what people associate with peanut butter and jelly. Two slices of white bread average around 120 calories and contain only a small amount of fiber. If you stick to proper serving sizes, a peanut butter and jelly sandwich will contain at least 420 calories.

There is a way to lower these stats while still enjoying the reminiscent flavor. First, swap the high-fat peanut butter for a product called PB2. It is an all-natural peanut powder that has 85% of the fat calories removed. PB2 starts off in powder form and when you add water, it becomes creamy and delicious. It has only 45 calories and 1.5g of fat for each prepared 2 tablespoon serving. Next is a very simple substitution. Choose a sugar free variety of jam, which only contains 10 calories per tablespoon. My favorite is the Polaner brand. It is made with real fruit and contains 3g of fiber in each serving. Finally, choose a light wheat sandwich bread. There are several brands that have as few as 35 calories per slice. By using these alternative ingredients, you can have a peanut butter and jelly sandwich with 135 calories and 15g of fiber. Kids will enjoy this healthy version as well.

Rice krispie treats are a snack that has been popular for generation after generation. Of course, like everything else, companies have created modern twists to the original variety for marketing purposes. Unfortunately such additions have nothing to do with increasing the nutrition of the product. Instead, chocolate chips, candy, fudge coatings, and food coloring are what distinguishes this century of cereal treats. If you were to look at the calories per serving on the nutrition label of a box of Rice Krispie cereal, you would probably think of it as a relatively healthy breakfast item. Yes, 120 calories per serving is a small amount, but the cereal is far from the best option. It has no fiber and the second most abundant ingredient is sugar, which is the case with many cereals geared towards children.

While the original rice krispie treat is not the worst packaged snack item available, there is plenty of room for improvement. This recipe is from the Hungry Girl book, which is full of fabulous recipe swaps. It is a very simple recipe with few ingredients needed. The Rice Krispies are replaced with a mixture of Fiber One cereal and puffed wheat cereal. The fat content is reduced by using a light butter. There is really no way to get around using marshmallows; they are naturally fat-free but contain a good bit of sugar. The modification helps to improve the nutrition of the cereal bar, but is still a treat. In other words, these are not a good source of vitamins and minerals and should not become an everyday snack food. My mom made the original Rice Krispie treats not too long ago for a party and I pinched a corner off of one to remember the flavor. I hardly eat sugar at all now, so maybe it was just me, but the bite seemed entirely too sweet. With the new alternative of cereals, there was much more substance which helped to mask the overly sweet sensation. These would be great to pack in your child's lunch- they get a tasty dessert and it shows that you care about their health. Also, allow your kids to help make this simple recipe to get them involved in the kitchen.

1. Melt butter spread in a large saucepan over low heat.
2. Add marshmallows and stir until melted.
3. Remove from heat and add both cereals.
4. Stir until well coated.
5. Using a spatula, press mixture into a 9x13 baking pan coated with cooking spray.
6. Allow to cool completely and cut into 25 squares.