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Healthy Living A-ZHealthy Living A-Z

SNACKING SAVVYSNACKING SAVVY

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Today you will learn:Today you will learn:

• To look at snacks as a part of To look at snacks as a part of an overall food plan.an overall food plan.

• To view fruits & vegetables as To view fruits & vegetables as viable, nutritious, easy to viable, nutritious, easy to prepare snacks.prepare snacks.

• To keep snacks safe to eat.To keep snacks safe to eat.

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The best snacking strategyThe best snacking strategy CHOOSE NUTRITIOUS CHOOSE NUTRITIOUS

SNACKSSNACKS

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Fruits & vegetables Fruits & vegetables are: are:

• ColorfulColorful• Low in caloriesLow in calories• High in:High in:• VitaminsVitamins• MineralsMinerals• Dietary fiberDietary fiber• PhytochemicalsPhytochemicals

Recommended Recommended amounts/dayamounts/day

• Amount you should eat is Amount you should eat is based on calorie intakebased on calorie intake• 4-1/2 cups (9 servings)/day 4-1/2 cups (9 servings)/day

for the reference 2,000-for the reference 2,000-calorie levelcalorie level

• 2-1/2 cups (5 servings)/day 2-1/2 cups (5 servings)/day for 1,200-calorie levelfor 1,200-calorie level

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One serving of fruit =One serving of fruit =

• 1 medium piece1 medium piece• 1/2 cup cut-up 1/2 cup cut-up

fresh, canned, fresh, canned, or frozenor frozen

• 6 ounces 100% 6 ounces 100% juicejuice

• 1/4 cup dried1/4 cup dried

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One serving of One serving of vegetable =vegetable =

• 1 cup raw leafy 1 cup raw leafy • 1/2 cup cooked 1/2 cup cooked

(fresh, canned (fresh, canned or frozen) or or frozen) or raw (except raw (except leafy)leafy)

• 6 ounces juice6 ounces juice

Ask yourself:Ask yourself:

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• Does this Does this snack add to snack add to a healthy a healthy diet?diet?

• Where does it Where does it fit on fit on MyPyramid?MyPyramid?

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Snack Foods” such as:Snack Foods” such as:

• 1 ounce chips = 2 teaspoons fat1 ounce chips = 2 teaspoons fat• Milk chocolate bar = 3 teaspoons Milk chocolate bar = 3 teaspoons

fat + 5 1/4 teaspoons sugarfat + 5 1/4 teaspoons sugar• Doughnut = 2 3/4 teaspoons fat + Doughnut = 2 3/4 teaspoons fat +

5 1/2 teaspoons sugar5 1/2 teaspoons sugar• Can of pop = 8 2/3 teaspoons sugarCan of pop = 8 2/3 teaspoons sugar• Slice of cherry pie = 3 3/4 Slice of cherry pie = 3 3/4

teaspoons fat + 4 tablespoons teaspoons fat + 4 tablespoons sugarsugar

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• Nutritious … part of your Nutritious … part of your overall food planoverall food plan

• Low in empty caloriesLow in empty calories• Easy to prepareEasy to prepare• Accessible …. on handAccessible …. on hand• InexpensiveInexpensive

Good snack are:Good snack are:

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Lifestyle Tips:Lifestyle Tips:

1. Keep snacks small.1. Keep snacks small.

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2. Keep total calorie intake 2. Keep total calorie intake the same & reduce the size the same & reduce the size of meals as you add snacks.of meals as you add snacks.

3. Focus on the snack 3. Focus on the snack while eating while eating

• Serve snacks on a Serve snacks on a plate or dish so plate or dish so you know how you know how much you’re much you’re eating.eating.

• Sit while you eat.Sit while you eat.• Turn off the Turn off the

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5. Eat fewer “snack 5. Eat fewer “snack foods” … sugared soft foods” … sugared soft drinks, chips, cookies, drinks, chips, cookies, candy, etc. candy, etc.

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6. If you miss 6. If you miss breakfast, have it for a breakfast, have it for a snack!snack!

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

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8. Keep food safe.8. Keep food safe.• Wash your hands before Wash your hands before

preparing or eating snacks!preparing or eating snacks!• Wash fruits & vegetables Wash fruits & vegetables

before preparing, even melons before preparing, even melons and oranges!and oranges!

8. Keep snack foods 8. Keep snack foods safe.safe.

• Control temperaturesControl temperatures• Heat leftovers to 165Heat leftovers to 165ooFF• Leave refrigerated Leave refrigerated

foods at room foods at room temperature no longer temperature no longer than 2 hours, 1 hour if than 2 hours, 1 hour if the temperature is over the temperature is over 9090ooFF

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Snacking is a way of life Snacking is a way of life for most of us. Enjoy for most of us. Enjoy

fruits & vegetables as fruits & vegetables as snacks daily!snacks daily!

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Today you have learnedToday you have learned

• Snacks can be a healthful part Snacks can be a healthful part of your overall food plan.of your overall food plan.

• To eat fruits & vegetables for To eat fruits & vegetables for nutritious, easy to prepare nutritious, easy to prepare snacks.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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