Healthy Snacks (2553)

Most of us enjoy one or more snacks each day. Making wise snack choices can give us a nutrition boost.

Small children may need snacks because they can eat only small amounts of food at each meal. Mid-morning and mid-afternoon snacks help them get the protein, vitamins, minerals and calories their growing bodies need.

Teenagers may need snacks. Their nutrient and calorie requirements are high because they are growing rapidly and are physically active. Adults may need snacks to supply nutrients they miss when regular meals lose out to a busy schedule.

Older Americans need fewer calories because they are generally less active, but their vitamin and mineral needs are similar to those of younger adults. They’ll want snacks that are low in calories, fat, sugars and sodium, but high in vitamins and minerals.

Think through a typical day—when and where will you want to snack? Plan ahead to make each snack something you like that is nutritious as well. Choose those foods that are lower in fat, cholesterol, sugars and sodium than standard snack fare. Or, make adjustments for the “extra” fat, sugars or sodium in a favorite snack by cutting back on these factors in other foods you eat during the day. A small snack serving means fewer or no adjustments later.

Here are tips for healthy snacks:

- Stock your pantry with plain popcorn, whole grain crackers, cereals and unsweetened fruit juices.

- Keep a variety of fresh fruits and vegetables, low-fat yogurt and low-fat/low-sodium cheeses in your refrigerator.

- Carry a naturally sweet fresh fruit, such as grapes or a pear, for a work break instead of buying candy from a vending machine.

- Limit the amount of snacks you eat so they don’t replace a meal. Or, if a snack is to take a meal’s place, eat meal-type foods, such as a small sandwich or hearty salad.

- Eat snacks that provide dietary fiber, like fresh or dried fruits. Raw vegetables and whole grain breads and crackers are quick and easy snack choices that are also good sources of fiber.

- If you choose a sticky food, such as dried fruit, for your snack, brush your teeth soon after eating to prevent tooth decay. Snacking can be an important part of meeting your daily nutritional requirements. Just remember to choose snacks carefully to give yourself a nutrition boost.

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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