The Dietitian he Dietitian - Association of Community Cancer Centers
MAKING SNACKS COUNT Healthy Living: Lesson 5. Welcome! Beverly Utt, MS, MPH, RD Registered...
33
MAKING SNACKS COUNT Healthy Living: Lesson 5
-
Upload
anabel-obrien -
Category
Documents
-
view
214 -
download
0
Transcript of MAKING SNACKS COUNT Healthy Living: Lesson 5. Welcome! Beverly Utt, MS, MPH, RD Registered...
MAKING SNACKS COUNTHealthy Living: Lesson 5
Welcome!
Beverly Utt, MS, MPH, RD Registered Dietitian Wellness Coach and Smoking
Cessation Coordinator with the MultiCare Center for Healthy Living
Email: [email protected] Phone: 253.301.5096
Today’s Class Making Snacks Count
What we will cover: Choosing Healthy Snacks The Case of the Missing
Money What’s a Serving of Snacks? Snack Ideas
What do you typically snack on?
Where do you typically buy snacks?
What is a “healthy” snack?
What is a “snack”?
Between meals boost Typically 150 - 300
calories Comfort food Helps maintain
metabolism Increases brain power
How We Choose Snacks
Factors that influence snack choices: Taste Cost Convenience Nutrition
Chew the Fat Snacks contribute to our daily
calorie and fat intake Be watchful of hidden fats in
snacks Eat higher fat, less healthy
snacks less often or in moderation
More often choose snacks that are lower in total fat
When Shopping To choose low-fat
snacks watch for: “Light” “Reduced-fat” “Low-fat”
Is the low-fat version overall healthier?
Snack Comparison
Instead of potato chips (or other high-fat snacks) choose:
Pretzels Cereal Crackers Baked chips Popcorn
On the Lookout for Sugar
Foods with added sugar often are high in calories and low in important nutrients
If we fill up on sweets we may be less likely to get the nutrients we need from other foods
Sugar promotes tooth decay
Oh Sugar, Sugar
For a healthy balanced diet save sugary snacks for sweet treats and enjoy them in moderation
Snack Comparison Instead of high sugar snacks like cookies,
candies, or other treats choose:
Fresh fruit Vanilla wafers Graham crackers Smoothies
What’s a Serving of Snacks?
To be part of a healthy balanced diet, a snack should be between 100-300 calories
Be sure to read labels and check portion sizes when determining how much of one snack to eat
Watching Our Portions
Tips to keep from overeating at snack time:
Don’t snack in front of the TV Avoid eating straight from
the package if it contains multiple servings
Plan specific snack times
Missing Money? Snacks have a way of creeping into our food budget Do you have a habit of buying something to snack
on like a bag of chips or soda? Have you ever wondered how much snacks are
costing each week, month or year?
Cost Saving Snack Ideas
Buy in bulk and make pre-packaged servings
Healthy Portion control Time-saving Cost-saving
Cost Savings Ideas
Fruits and vegetables make healthy snacks but can be expensive
How can we make fruits and vegetables a more affordable snack? Buy in-season produce Shop at Farmer’s Markets Compare costs between fresh, frozen,
and canned
Healthy Snack Ideas
A healthy snack should include: Protein Fiber Carbohydrate Fruit and/or vegetable
Healthy Snack Ideas
Tuna & Crackers 1/3 can tuna 10 whole wheat
crackers Optional
Tomato Celery Avocado Low-fat cheese
Healthy Snack Ideas
Fruit and Vegetable Kabobs Cheese cubes Fresh fruit of your
choice Wooden skewers (cut
the sharp ends off)
Healthy Snack Ideas
Banana Tortilla Wraps Whole grain tortilla Peanut Butter Banana
Healthy Snack Ideas
Make Your Own Trail Mix
Goldfish Cereal Dried fruit Nuts Pretzels
Healthy Snack Ideas
Ants on a Log Celery Peanut butter or
light cream cheese Raisins
Healthy Snack Ideas
Veggies and Dip Any veggie Dip Ideas
Hummus Yogurt Light dressing Peanut butter
Healthy Snack Ideas
Fruit and Dip Any fruit Low-fat yogurt
Healthy Snack Ideas
Pinwheel Sandwiches Whole grain tortilla Lunch meat Guacamole Lettuce or tomato Optional:
Cheese
Healthy Snack Ideas
Grab and Go Snacks
