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Choose snacks to boost health, trim food billSnacks boost energy between meals but need not be a so-called "snack food," a Kansas State University Research and Extension nutrition specialist said. Snacking isn't a license to overeat and shouldn't be considered the same as "grazing," which may involve multiple helpings from food available over an extended period of time, said Sandy Procter, who also is a registered dietitian and nutrition educator. Skipping a snack to trim calories and lose weight may not be as productive as choosing a health-promoting snack to satisfy hunger--and reduce the temptation to overeat at an upcoming meal, either, said Procter, who offered tips for choosing satisfying snacks that offer health benefits and trimming food costs: --Plan snacks, so as not to be caught empty-handed and with a limited selection at a sports event or vending machine at work that may offer high-cost and/or highly processed foods that offer few nutritional benefits. --Match a snack to activity level, which may require more calories. Active children and adults may, for example, benefit from graham or other whole-grain crackers and peanut butter or half a sandwich and fruit rather than a single apple or orange. --Vary snack choices, rather than choosing the same snack each day. --Look to locally grown seasonal fruits and vegetables for healthful, satisfying snacks. While many consider fruits and vegetables the original convenience foods (because they come with their own wrapper-like peel), some preparation may make them more appealing as snacks. Seeding and cubing (or chunking) and chilling a muskmelon or cantaloupe in a covered, clear glass or other see-through container can make such a snack more appealing, particularly when time is short. --In summer months, choose fruits (such as fresh berries, peaches or plums) and vegetables (such as a crunchy cucumber, celery or summer squash) with a high water content to help replenish body fluids lost through perspiration and other body processes. --If a snack will be eaten away from home, choose foods that travel well. Popcorn is an example. The low-cost, whole-grain snack can be pre-popped, seasoned to taste, and packaged in a re-sealable plastic bag. Its high volume also makes it a filling snack. --Consider leftovers, such as a single serving of a fruit, vegetable or pasta salad; half a meatloaf sandwich; or a slice of turkey, which all can qualify as a healthy, satisfying snack. --Choose dry cereal (that is not highly processed or sweetened) to eat like a snack mix. --Weigh the value of a soft drink that may quench thirst but add calories with no real nutritional value. --Drink water to replenish body fluids lost through perspiration and other body processes. Tap water is recommended to reduce the environmental impact associated with commercially bottled water. Choosing to use a reusable/refillable water bottle also can reduce environmental impact. --Choose beverages such as milk and 100 percent fruit or vegetable juices that offer health benefits to supplement snacks. --Pay attention to a standard portion or recommended serving size. A one-cup serving of ready-to-eat cereal; one-fourth cup serving of dried fruit; one-half cup serving of fresh, canned or frozen fruit; or a two tablespoon serving of peanut butter each counts as one adult serving. --Buy snack foods (dried fruits, nuts or crackers are examples) in bulk and re-package them as single or snack servings, rather than buying more costly pre-packaged single servings. Choose reusable serving containers for fresh or canned fruits, vegetables or leftovers. --Set up a snack station in the home by dedicating a cupboard or pantry shelf for storing non-perishable snack foods and space in the refrigerator for perishable foods. Posting a list of available snack foods in the kitchen also can be helpful for family members. --Popcorn is not recommended for children ages 2 and under because of a potential choking hazard. Choking can, however, be a danger at any age. Many everyday foods--a small bite of raw carrot or broccoli, peanut butter, or barbecue sandwich filling are examples--may pose a threat if eaten too quickly or not chewed before swallowing. When snacking, take a break and make time to chew food completely before swallowing it to reduce the risk of choking. Sandy Procter is the state coordinator for the U.S. Department of Agriculture Expanded Food and Nutrition Education Program (EFNEP) in Kansas, which is based at Kansas State University in Manhattan. More information on food, nutrition, health, and planning and preparing health-promoting foods at home easily and economically is available at local and district K-State Research and Extension offices and on the Extension Web-site: www.oznet.ksu.edu/humannutrition. 7/21/08 Date: 7/15/08
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