SMART SNACKING - Adults

Is it healthy to snack?

A lot of people think snacking is a bad habit - but snacking can be smart and healthy! It's all about balance: what you choose, how often, and how much you eat. Snacking can fit easily into a healthy lifestyle.

SNACKING CAN HELP YOU WITH YOUR WEIGHT AND FITNESS GOALS:

  • With small, frequent meals and snacks throughout the day, you can speed up your metabolism, which will help you lose weight, if needed, and maintain a healthy weight.
  • You'll have plenty of energy all day for work and play.
  • It is easier to stop eating when you reach satisfied,  instead of full, when you snack, which helps you from eating too much of anything.


All snacks are not alike - It matters WHAT YOU CHOOSE!

If you want to be healthy, the types of snacks you choose make a difference! Healthier people eat a balance from all the food groups. Eating nutrient dense foods - foods high in vitamins,minerals, protein, healthy fats, and fiber - are your best choices.  Here are some examples of healthy snacks:

  • raw vegetables
  • fruits- fresh or dried
  • non-fat or low-fat yogurt
  • whole grain crackers
  • whole grain cereal & cereal bars
  • low fat baked chips & pretzels
  • low fat mil & smoothies
  • string cheese & other low fat cheese
  • nuts & seeds
  • low-fat frozen yogurt or ice cream
  • frozen fruit bars
  • trail mix

Even chocolate, especially dark, can be healthy for you but WATCH HOW MUCH! Eating sticky and sugary snacks can lead to tooth decay and cavities, and too much sugar from drinks and sweets can make your weight creep up easily!

So HOW OFTEN should you snack? It depends on how much you eat at meals and how much you MOVE! 

The more frequently and intensely you move your body, the more fuel your body will need.  Most people find a mid afternoon snack is helpful to avoid feeling an energy slump at work.  Some people like dessert or a snack before bed, which can fit into a healthy lifestyle, as long as it doesn't cause you unwanted weight gain.

Remember: BE SMART ABOUT THE CHOICES YOU MAKE AND YOU CAN BE A SMART AND HEALTHY SNACKER!

Written by:  Mary Jo Parker, MS, RD, CDN,Nutrition Consultant to Personal Touch Food Services, Inc.

 

SMART SNACKING - Kids

Is it healthy to snack?

A lot of people think snacking is a bad habit - but snacking can be smart and healthy! It's all about balancewhat you choose, how often, and how much you eat.

SNACKING CAN HELP YOU WITH YOUR WEIGHT AND FITNESS GOALS:

  • Small, frequent meals and snacks can help speed up your metabolism, which can help you lose extra weight or maintain a healthy weight.
  • You'll have plenty of energy all day for work and play.
  • It is easier to stop eating when you reach satisfied, instead of full. Snacks can prevent you from eating too much of anything.

All snacks are not alike - It matters WHAT YOU CHOOSE! Here are healthy choices:

  • raw vegetables
  • fruits - fresh or dried
  • low-fat yogurt
  • whole grain crackers
  • whole grain cereal & cereal bars
  • low fat baked chips & pretzels
  • low fat milk & smoothies
  • string cheese & other low fat cheese
  • peanut butter on celery (add raisins for "ants on a log!")
  • nuts & seeds
  • low-fat frozen yogurt or ice cream
  • frozen fruit bars
  • trail mix

Even chocolate, especially dark, can be healthy for you but WATCH HOW MUCH! Eating sticky and sugary snacks can lead to tooth decay and cavities, and too much sugar from drinks and sweets can make your weight creep up easily!

So HOW OFTEN should you snack?  It depends on how much you eat at meals and how much you MOVE! The more you move, the more fuel your body will need.  Most kids like a snack after school for an energy boost.  Dessert or a snack before bed can also be healthy, as long as it doesn't cause weight gain beyond what's healthy for growth.

Remember: BE SMART ABOUT THE CHOICES YOU MAKE AND YOU CAN BE A SMART AND HEALTHY SNACKER!

Written by:  Mary Jo Parker, MS, RD, CDN,Nutrition Consultant to Personal Touch Food Services, Inc.