Smart Snacking Tips and ideas to keep you

Smart Snacking Tips and ideas to keep you fueled and full in a healthy way

Why Snacks? v. For almost anyone trying to watch their weight, choosing healthy snacks can be a challenge v. Snacking has developed a "bad image, " but they are an important part of your diet § Can boost your energy in the middle of the day or when exercising § Keeps you focused at work and during activities § Between meals can decrease hunger & keep you from overeating at meal time

Top 10 reasons to be a “healthy snacker”: 1. Pretty teeth 2. Shiny hair 3. Better skin 4. Sick less often 5. More energy 6. Better concentration 7. Better mood 8. Healthy weight 9. Fewer upset stomachs 10. Healthy eyes

Did You Know? 1 in 6 adults obtain over 40% of daily caloric intake from food & beverage snacks On average 24% of adults’ total daily caloric intake comes from snacking

What Makes a Healthy Snack? v. Think of snacks as mini-meals § You can fit them into your eating plan without exceeding your daily caloric budget v. Go for high protein, not high carb: high protein snacks help you feel full longer and eat less at your next meal. v. If you are not sure if a snack is healthy, read the Nutrition Facts § Calories = mostly from fat (≥ 1/2 of the total calories), it is not a healthy choice § Avoid foods that list sugar as one of the 1 st ingredients

What Makes a Healthy Snack? Cont. v. Keep portion control in mind v. The size of the snack should be the right size §Good balance between enough calories to satisfy you, but still not too many §Under 100 calories is a good guide v. Snack ONLY when you’re hungry §Skip the urge to nibble when you’re: bored, frustrated, or stressed

What Makes a Healthy Snack? Cont. v. Pick foods that are low in fat & sugar & high in fiber v. Try to pick snacks from these food groups: § § § Grains Fruit Vegetables Dairy Protein v. Naturally sweetened is better than foods and drinks that contain added sugar v. Fresh fruit is a healthier choice than a fruit-flavored drink § Foods and drinks that list sugar or corn syrup as one of the first ingredients are not healthy snack choices

Healthy Snack Nutrient: Fiber v. Fiber is essential for digestive health & can help lower cholesterol v. Helps food digest slower & keeps you fuller longer v. Fiber-full foods: § § Nuts Raw veggies Fruits Beans v. Aim for foods with 5 g per serving or more

Healthy Snack Nutrient: Protein v. Needed for muscle growth, healthy red blood cells, & is important in heart and brain function v. Not only meat-based, can be plant-based foods too v. High protein snacks help you feel full longer and eat less at your next meal v. Protein snacks: § § § Nuts Eggs Low-fat or fat-free dairy products Peanut butter Beans Lean meats

Don’t Let These Sneak In v. Added fat: § Fried foods § Snacks with high fat dips § Extra sauce v. Added sugar: § Candy § Sugary drinks (even some flavored waters) § Some cereals & granola bars v. Added sodium: § Highly processed/packaged foods § Frozen snacks that need to be reheated v. May satisfy you at 1 st, but will leave you feeling tired and lethargic

Snacks For Your Busy Life v. Trail mix: § Nuts, toasted oats cereal, & dried fruit with no added sugar v. Celery or apple slices with peanut butter v. Raw fruit v. Raw veggies with hummus v. Unsalted almonds, walnuts, cashews, peanuts, pistachios v. Air popped popcorn v. Low-fat or fat-free yogurt (plain or Greek) v. Low-fat string cheese v. Unsalted rice cakes v. Pretzels v. Whole grain bread, crackers, bagel

How to pick a Granola/Energy Bar Find one with: v. At least 3 grams fiber, preferably 5+ v. Between 100 -300 calories. If it is a meal replacement then it should have more than 300 v. Protein will vary. Between 5 – 15 grams is normal. More or less is ok depending your hunger level & if you are eating it as a snack or a meal

Bad Example: Special K Bliss Bars v. Special K shrinks their bar down to half the normal size, but the truth is that it’s 40% sugar and has less than 1 gram of fiber v. You’ll feel twice as hungry half an hour after eating it!

Good Example: Larabar v. Details: 190 Calories 8 g of Fat 4 g of Protein 21 g of Sugar 4 g of Fiber v. Made from exactly 3 ingredients- dates, almonds, and cherries!

What are some roadblocks to healthy snacking?

Examples: • • • Too busy Always on the go At work all day Friends/family want to get together at “unhealthy” places You don’t know what snacks are considered healthy

What are solutions to the roadblocks that prevent healthy snacking?

A Few Solutions We Came Up With v. Keep a container of healthy snack options at your desk or in your car § Pre-measure snacks for the correct portion sizes v. Pre-cut veggies & fruit so it’s easier to reach for than candy or chips v. Plan ahead! § If you know you’ll be out for a few hours between meals, bring something v. Store foods like cookies, chips, or ice cream where they are hard to see or reach § Move the healthier foods to the front, at eye level v. If your family snacks while watching TV, put a portion of the food in a bowl or on a plate for each person v. Make sure to eat something small every 3 -4 hours

Thank you! • Don’t Forget! • Smart Snacking: • 17 th from 5: 30 -6: 00 pm • Portion Distortion: • 16 th from 5: 30 -6: 00 pm • 17 th from 12: 00 -12: 30 pm