Smart Snacking Tips 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 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? 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 1 st ingredients

What Makes a Healthy Snack? Cont.  Keep portion control in mind  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  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 fiber  Try 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: Fiber  Fiber 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: Protein  Needed 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 In  Added 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 1 st, but will leave you feeling tired and lethargic

Snacks For Your Busy Life  Trail 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, pistachios  Air 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 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: Larabar  Details: 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 With  Keep 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: 17 th from 5:30-6:00pm Portion Distortion: 16 th from 5:30-6:00pm 17 th from 12:00-12:30pm