Healthy Snacking 101

January 2018

Every now and then, we all want have to have “a little something” between meals, right?. Snacks don’t have to be bad for you. Here are a few tips on for healthy snacking:

  • Stay away from “empty calories.” These are foods and drinks with a lot of calories but not many nutrients; for example, chips, cookies, sodas and alcohol. Most packaged snacks have a Nutrition Facts label. Try to choose snacks with 5% Daily Value or less in saturated fats, trans fats, cholesterol and sodium. Also look for snacks with 20 percent or more of the Daily Value potassium, fiber, vitamins A and C, calcium and Iron
  • Eat more fruit. Put fruit instead of candy in the bowl on your coffee table. Buy and try a new fruit for you (plantain, star fruit or papaya?)
  • Portion control. If you want some chips or nuts, don’t eat from the bag. Count out a serving and put the bag away.
  • Plan for the urge to snack. When you’re out and need a snack, don’t be tempted by a candy bar. Instead, take along some fruit or raw vegetables in a plastic bag when you’re away from home.
  • Snack with less fat. Try a container of low-fat or fat-free yogurt. Drink fat-free or low-fat chocolate milk (blend it with a banana (potassium!) or strawberries and some ice for a smoothie).

Source: National Institutes of Health

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