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Pack a Snack!The Art of Healthful Snacking
Rebecca RauBriana Clem
Julie BrierAlfredo Alvarez-Frias
Oregon State University, Nutrition 439
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IntroductionHow to make a healthy choice
How to prepare snacks ahead of time
Environment and social life can influence decisions
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The choice you make matters!
Waiting until you are overly hungry could result in over consuming unhealthy food choices
Energy levels could be replenished short-term, but foods containing good sources of fiber and protein will help keep you full longer
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Learn to read the labelOrganic, all natural or
pure doesn‘t always mean a healthy choice.
Be aware of serving sizes!
Look for strange ingredients
Whole foods are always the best option
The FDA is a good resource for learning to understand nutrition labels
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Pick the Healthier OptionGranola bars or trail mix?
Popcorn or chips?
Sandwich crackers or crackers and cheese?
100% fruit juice or smoothie?
Regular or reduced fat peanut butter?
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What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does snacking help?
Which snacks help boost your energy?
Which ones drag you down?
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Activity:1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods
2. Which ones are grab-&-go?
3. Which ones require preparation time?
Let’s discuss how all these can become healthy, ready-to-go snacks!
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Preparing Snacks for the Week
What kind of snack foods are grab-&-go?
What kind of snack foods require some preparation time?
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Preparing Snacks for the Week
Snack size zip-locks are
a snackers best friend!
Fill up multiple snack bags with crackers, carrots, celery, chopped/sliced fruit, sliced/cubed cheese, etc.
Small Tupperware are also quite handy!
Fill multiple containers with peanut butter, hummus, low-fat cream cheese, nuts, etc.
Involve kids and spouse/partner to help with snack preparation
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Snacking
SociallyYou packed your snack but….
Someone offers you extra snacksIs it healthy?
You get hungry and you already ate your snackAvoid vending machines/quick fixes
It’s a holiday or celebrationPlan a head/Eat before if possible
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Build a Healthy Snack Environment
Organize the fridge and cabinets
Minimize amounts of boxed/processed foods
Label and date left overs
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Managing CravingsAddress them by enjoying your
favorite snacks-----In Moderation
Choose nutritious food components and balance them with your cravings
Control your cravings with frequent, reasonable food portions
Cravings can be your friend rather than foe when properly managed
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Benefits of healthy snacking
Prevent overeating
Energy!
Improve mood
Keep metabolism going
Healthy options include fruits, vegetables, nuts, whole-grains and low-fat dairy products
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Snack Ideas
Remember, balance is the key, between your favorite snacks and those that are healthy
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Wrap Up
Choose snacks keep you full longer
Read labels to find snack calories, fat, fiber, and protein content
Be mindful of your cravings, eat in moderation
Avoid snack under peer pressure
Have grab-&-go snacks available for quick snacks
Take time to pre-package snacks so they are ready to go when you need them
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Thank You