Smart Snacking

Lauren Boyd, Nova Elwood, Sarah Glasser, Alex Taraghi, Hallie Hopkins

Smart Snacking

• Why is snacking important• Choosing snacks that keep you satisfied• Snack comparison• Snacking and exercise• Strategies that work for your life• Mythbusters!

Why is healthy snacking important?

• Snacks can make up a significant portion of daily calories

• Smart snack planning can help ward off cravings

• Smart snacking can help you meet weight loss goals

Choose Snacks that Satisfy• Focus on fiber• Pick power-packed protein• Look for healthy fats• Avoid liquid calories

vs

210 Calories 42 g Sugar 0 g Fiber

Orange Juice (15 oz)

69 Calories 12 g Sugar 3 g Fiber

Orange

vs

120 Calories 4 g Fiber 3 g Protein

Kashi Whole Grain Crackers

(~7)

150 Calories 1 g Fiber 1 g Protein

2 oz Bag Chips

vs

222 Calories 7.4 g Fiber 5.6 g Protein

Kashi Whole Grain Crackers

(~13)

233 Calories 4 g Fiber 10 g Protein

Kashi Whole Grain Crackers

(7) 1 oz cheese

vs

350 Calories 7 g Fat 2 g Fiber 11 g Protein

Plain Bagel Whole Grain Bagel

1 TBS Cream Cheese 1 TBS Peanut Butter

350 Calories 9 g Fat 6 g Fiber 14 g Protein

Granola Bar Apple And Nuts

vs 130 Calories 6 g Fat 5 g Fiber 15 g Sugar 2 g Protein

130 Calories 6 g Fat 1.5 g Fiber 8 g Sugar 2 g Protein

Granola Bar Cookie

VS 90 Calories 0 g Fiber 11 g Sugar 1 g Protein

90 Calories 1 g Fiber 7 g Sugar 1 g Protein

Exercise and SnackingHealthy snacking can play a beneficial role in your exercise routine:

– Higher energy– Better use of calories– Better long term effects of exercise– Longer duration of workout– Better results from workout

Composition of Snacks:– Can depend on the intensity and duration of workout– Typically deals with the ratio of carbohydrate to protein

Pre Exercise Snacks

• Why eat before a workout?• The pre-exercise snack should contain:– High carbohydrate, moderate protein,

low fat and fiber – Be easy to digest

Pre Exercise Snacks

• Hummus and crackers• Whole wheat toast and peanut butter• Apple/Banana and peanut butter• Greek yogurt and granola• Hummus and veggies• String cheese and crackers

During Exercise• Most people do not need to snack during

workouts• The exception is those working out longer

than 90 minutes or at very high intensity• Sports drinks or other forms of quickly

digesting carbohydrate are best

Post Exercise

• Eat carbohydrates AND protein after workouts• Post exercise snack composition would

include:– High carbohydrate, moderate-high protein and

low fat.– Snacks high in fiber will also help to increase

satiety to keep you fuller for a longer period of time

Post Exercise Snacks

• Apple/Banana and Peanut butter• Hummus and veggies• Cottage Cheese and peaches• Cereal, low fat milk, and banana• Trail mix and fruit (almonds, peanuts)• Whole wheat toast, peanut butter and banana

Snacking Strategy

• Planning

• Preparation

• Packing

Snack Planning

Barriers to nutritious snacking- Busy schedule- On campus all day- Social influences - Not knowing healthy options

Snack Planning

Preparation - Making a list of snacks you like will help

remind you to purchase them at the grocery store

- Prep ahead of time- Wash, peel, and cut veggies and fruits at home- Mix and match foods from each food group for

well-rounded, nutritious snacks

Snack Planning

Packing- Tupperware is a great way to divvy up snacks- Prepacking snacks makes it easy to keep snacks in your car, backpack or locker- Don’t be afraid to take short cuts, buying precut fruits or vegetables is better than buying none at all.

Final thoughts

• Snacks play an important role in an overall healthy diet

• There are many things that you can do to become a smart snacker

• Look to on campus resources for additional support