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Smart Snacking

Published: Friday, June 6, 2008

By Janet Seiber, RD, LDN

People snack even when on a diet. It is easy to pick up quick snacks, but poor snack choices can increase daily calorie, fat and sodium intake. Eating more of these nutrients increases your risk for heart disease and diabetes. And, many of these poor snack choices can still leave you hungry. Smart snacking helps you meet essential nutrient needs and prevent overeating. There are many options for healthier snacks—even quick snacks when on the go.

Portion control and food group choice are the keys to success. Tame snack choices to a 200 calorie limit. Always read food labels to find the serving size and calorie amount. Buy pre-portioned snacks such as 100 calorie packs or use sandwich bags to divide your own portions for quick on-the-go treats. Put the main container out of sight after taking your snack portion.

Choose snacks made of whole grain, dairy, fruit, vegetable or monounsaturated fat. Whole grain snacks include whole wheat crackers, popcorn or English muffins. Smart dairy choices are

light yogurt, string cheese or skim milk with light chocolate syrup. Good fruit snack examples are fresh fruit, dried fruit (2 T. portion) or frozen berry sorbet. Vegetable snack ideas consist of raw veggies, salsa and hummus.

Snacks made of monounsaturated fat are a higher source of calories. Monounsaturated snacks are comprised of up to ¼ cup unsalted nuts, up to ¼ cup guacamole or 8 to 10 olives per day.

Smart snacking uses snack time to make your diet healthier.

Be sure to read more about healthy eating!

 

How Much is a Portion? Always check labels to find out how much a portion is for that product. Here are some general guidelines. 1 c vegetables 1 medium piece fruit 1 slice whole grain bread ½ c rice, pasta or potatoes 1 c dairy products 1 ½ ounces of low-fat or fat-free cheese 3 ounces of lean meats, fish or chicken 1 tsp. butter, oil or margarine 1 c of fresh fruit and vegetables 1 slice of whole grain bread 1 c dairy products 3 ounces of lean meats, fish or chicken 1 tsp. of butter, oil or margarine ½ c rice, pasta or potato 1 medium fruit 1 ½ ounces of low-fat or fat-free cheese