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

Why Snacks?

For almost anyone trying to watch their weight, choosing healthy snacks can be a challenge

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 teeth2. Shiny hair3. Better skin4. Sick less often5. More energy6. Better concentration7. Better mood8. Healthy weight9. Fewer upset stomachs10.Healthy eyes

Did You Know?

On average 24% of adults’ total daily caloric intake

comes from snacking

1 in 6 adults obtain over 40% of daily

caloric intake from food & beverage

snacks

What Makes a Healthy Snack?Think of snacks as mini-meals

You can fit them into your eating plan without exceeding your daily caloric budget

Go for high protein, not high carb: high protein snacks help you feel full longer and eat less at your next meal.

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 1st ingredients

What Makes a Healthy Snack? Cont.Keep portion control in mindThe 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

Snack ONLY when you’re hungry Skip the urge to nibble when you’re: bored, frustrated, or

stressed

What Makes a Healthy Snack? Cont.Pick foods that are low in fat & sugar & high in fiberTry to pick snacks from these food groups:

Grains Fruit Vegetables Dairy Protein

Naturally sweetened is better than foods and drinks that contain added sugar

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: FiberFiber is essential for digestive health & can help lower

cholesterol

Helps food digest slower & keeps you fuller longer

Fiber-full foods: Nuts Raw veggies Fruits Beans

Aim for foods with 5g per serving or more

Healthy Snack Nutrient: ProteinNeeded for muscle growth, healthy red blood cells, & is

important in heart and brain function

Not only meat-based, can be plant-based foods too

High protein snacks help you feel full longer and eat less at your next meal

Protein snacks: Nuts Eggs Low-fat or fat-free dairy products Peanut butter Beans Lean meats

Don’t Let These Sneak InAdded fat:

Fried foods Snacks with high fat dips Extra sauce

Added sugar: Candy Sugary drinks (even some flavored waters) Some cereals & granola bars

Added sodium: Highly processed/packaged foods Frozen snacks that need to be reheated

May satisfy you at 1st, but will leave you feeling tired and lethargic

Snacks For Your Busy LifeTrail mix:

Nuts, toasted oats cereal, & dried fruit with no added sugar

Celery or apple slices with peanut butter

Raw fruit

Raw veggies with hummus

Unsalted almonds, walnuts, cashews, peanuts, pistachiosAir popped popcorn

Low-fat or fat-free yogurt (plain or Greek)Low-fat string cheese

Unsalted rice cakes

Pretzels

Whole grain bread, crackers, bagel

How to pick a Granola/Energy Bar

Find one with:At least 3 grams fiber, preferably 5+

Between 100-300 calories. If it is a meal replacement then it should have more than 300

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

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

You’ll feel twice as hungry half an hour after eating it!

Good Example: LarabarDetails: 190 Calories

8 g of Fat 4 g of Protein 21 g of Sugar 4 g of Fiber

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 WithKeep a container of healthy snack options at your desk or in

your car Pre-measure snacks for the correct portion sizes

Pre-cut veggies & fruit so it’s easier to reach for than candy or chips

Plan ahead! If you know you’ll be out for a few hours between meals, bring something

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

If your family snacks while watching TV, put a portion of the food in a bowl or on a plate for each person

Make sure to eat something small every 3-4 hours

Thank you!

• Don’t Forget! • Smart Snacking: • 17th from 5:30-6:00pm

• Portion Distortion:• 16th from 5:30-6:00pm• 17th from 12:00-12:30pm