2009Oklahoma Cooperative Extension Service1 Healthy Living A-Z SNACKING SAVVY NameTitleCounty

2009Oklahoma Cooperative Extension Service2 Today you will learn: To look at snacks as a part of an overall food plan. To look at snacks as a part of an overall food plan. To view fruits & vegetables as viable, nutritious, easy to prepare snacks. To view fruits & vegetables as viable, nutritious, easy to prepare snacks. To keep snacks safe to eat. To keep snacks safe to eat.

2009Oklahoma Cooperative Extension Service3 The best snacking strategy CHOOSE NUTRITIOUS SNACKS

2009Oklahoma Cooperative Extension Service4 Fruits & vegetables are: Colorful Colorful Low in calories Low in calories High in: High in: Vitamins Vitamins Minerals Minerals Dietary fiber Dietary fiber Phytochemicals Phytochemicals

Recommended amounts/day Amount you should eat is based on calorie intake Amount you should eat is based on calorie intake 4-1/2 cups (9 servings)/day for the reference 2,000-calorie level 4-1/2 cups (9 servings)/day for the reference 2,000-calorie level 2-1/2 cups (5 servings)/day for 1,200-calorie level 2-1/2 cups (5 servings)/day for 1,200-calorie level 2009Oklahoma Cooperative Extension Service5

2009Oklahoma Cooperative Extension Service6 One serving of fruit = 1 medium piece 1/2 cup cut-up fresh, canned, or frozen 6 ounces 100% juice 1/4 cup dried

2009Oklahoma Cooperative Extension Service7 One serving of vegetable = 1 cup raw leafy 1/2 cup cooked (fresh, canned or frozen) or raw (except leafy) 6 ounces juice

Ask yourself: 2009Oklahoma Cooperative Extension Service8 Does this snack add to a healthy diet? Where does it fit on MyPyramid?

2009Oklahoma Cooperative Extension Service9 Snack Foods” such as: 1 ounce chips = 2 teaspoons fat 1 ounce chips = 2 teaspoons fat Milk chocolate bar = 3 teaspoons fat + 5 1/4 teaspoons sugar Milk chocolate bar = 3 teaspoons fat + 5 1/4 teaspoons sugar Doughnut = 2 3/4 teaspoons fat + 5 1/2 teaspoons sugar Doughnut = 2 3/4 teaspoons fat + 5 1/2 teaspoons sugar Can of pop = 8 2/3 teaspoons sugar Can of pop = 8 2/3 teaspoons sugar Slice of cherry pie = 3 3/4 teaspoons fat + 4 tablespoons sugar Slice of cherry pie = 3 3/4 teaspoons fat + 4 tablespoons sugar

2009Oklahoma Cooperative Extension Service10 Nutritious … part of your overall food plan Nutritious … part of your overall food plan Low in empty calories Low in empty calories Easy to prepare Easy to prepare Accessible …. on hand Accessible …. on hand Inexpensive Inexpensive Good snack are:

2009Oklahoma Cooperative Extension Service11 Lifestyle Tips: 1. Keep snacks small.

2009Oklahoma Cooperative Extension Service12 2. Keep total calorie intake the same & reduce the size of meals as you add snacks.

3. Focus on the snack while eating Serve snacks on a plate or dish so you know how much you’re eating. Serve snacks on a plate or dish so you know how much you’re eating. Sit while you eat. Sit while you eat. Turn off the television. Turn off the television. 2009Oklahoma Cooperative Extension Service13

2009Oklahoma Cooperative Extension Service14 5. Eat fewer “snack foods” … sugared soft drinks, chips, cookies, candy, etc.

2009Oklahoma Cooperative Extension Service15 6. If you miss breakfast, have it for a snack!

2009Oklahoma Cooperative Extension Service16 7. Keep wholesome, ready-to- eat fruits & vegetables handy on the counter or in the frig, and enjoy snacks often!

2009Oklahoma Cooperative Extension Service17 8. Keep food safe. Wash your hands before preparing or eating snacks! Wash your hands before preparing or eating snacks! Wash fruits & vegetables before preparing, even melons and oranges! Wash fruits & vegetables before preparing, even melons and oranges!

8. Keep snack foods safe. Control temperatures Control temperatures Heat leftovers to 165 o F Heat leftovers to 165 o F Leave refrigerated foods at room temperature no longer than 2 hours, 1 hour if the temperature is over 90 o F Leave refrigerated foods at room temperature no longer than 2 hours, 1 hour if the temperature is over 90 o F 2009Oklahoma Cooperative Extension Service18

2009Oklahoma Cooperative Extension Service19 Snacking is a way of life for most of us. Enjoy fruits & vegetables as snacks daily!

2009Oklahoma Cooperative Extension Service20 Today you have learned Snacks can be a healthful part of your overall food plan. Snacks can be a healthful part of your overall food plan. To eat fruits & vegetables for nutritious, easy to prepare snacks. To eat fruits & vegetables for nutritious, easy to prepare snacks. To prepare nutritious snacks. To prepare nutritious snacks. To keep snacks safe to eat. To keep snacks safe to eat.

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