smart snacking
DESCRIPTION
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 !. - PowerPoint PPT PresentationTRANSCRIPT
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