Pj-Macx

Self-Help Guide to Snacking

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by Sue Gilbert, M.S., Nutritionist



Chances are, you're snacking right now. In fact, according to a survey conducted by the American Snack Food Association, 85 percent of Internet surfers "munch while they cruise." What are people actually snacking on? The survey says...

25 percent are chowing down on popcorn;
25 percent are eating pretzels;
17 percent are eating potato chips;
14 percent are eating tortilla chips; and
9 percent are eating cheese puffs.
If my math is right, that leaves 10 percent unaccounted for, and probably eating some food not in the Snack Food Associations questionnaire. Hopefully, it's apples, carrots or yogurt.

For Americans in particular, snacking is a way of life. In the U.S. we love to snack and we do it more than any other nation. We boast the largest snack food market in the world, with over $13.4 billion spent on snacks (especially chips, popcorn, nuts and pretzels) per year, compared to Europe's $650 million. Per person, we down 23 pounds of snack each year. That's more than twice as much as the Dutch (11 pounds per year) and nine times more than the Italians (2.5 pounds per year). Why? It may be partly due to the fact that we skip so many meals. Another survey, this time carried out by the American Dietetic Association, showed that 28 percent of people report skipping meals "very often."

But don't feel guilty that you snack! Snacking may be the better way of eating. Students at Boston's Tufts University who had an afternoon snack scored higher on memory and concentration tests than did those who only had a diet soda. Other studies show that frequent small meals (alias snacks) can also help keep one's blood-insulin levels more stable, thus avoiding fluctuations in energy levels.

Snacking will not make you fat—only too many calories overall will do that. In fact, snacks can offer a control advantage if you're dieting. A 100 to 200-calorie snack eaten two to three hours before a meal can take the edge off your hunger and keep you from overeating.

Choosing the best snacks is now the challenge. There are ways to snack successfully. Follow the tips below to be sure your snack foods are good choices.

Successful snacking

When you eat is not as important as what or how much.


Don't think of snacks as extras. Make them a part of your food plan for the day.


Plan your whole day's foods around the food pyramid guideline. This will help insure that you balance out your snacks and meals. For example, an afternoon snack of an orange (from the fruit and vegetable group) and a couple of graham crackers (from the grain group) counts towards your daily quota of fruits and grains.


View snacks as mini-meals, or as bits and pieces of a nutritious meal spread out over time. Have snacks fill in the voids left by what you didn't eat, or won't be eating, at meals. Think, "snacks to fill in the cracks."


Plan snacks ahead of time to avoid grabbing the first thing that you see.


Budget the potato chips. There's no need to give them up completely; just be sure they fit into your day's total for fat and calories. You can balance higher-fat or higher-calorie snacks with lower-calorie and lower-fat choices at other meals, or with other snacks.


Warning! Even low-fat snacks will cause you to gain weight if you overdo it. What low-fat foods lack in fat, they may make up for in sugar and calories.


Snack only when you're hungry, not when you're bored, anxious, etc.


Pay attention to your snacking to avoid overdoing it. In other words, walk away from the computer to enjoy that snack instead of dropping crumbs into the keyboard.


Be prepared for snacks. Stash some whole grain crackers and juice boxes in your desk drawer. Keep a small package of fig bars in your briefcase. Make sure to put a whole grain bagel into your workout bag. Keep a bag of flavored rice cakes and some dried fruit in the car. And at home, fill the fridge with lots of fresh fruits, vegetables, whole grain cereals, breads and crackers.


For your dental health, eat high-fiber snacks. The fiber stimulates salivation, which helps wash away excess sugar, thus helping to prevent cavities.


Better to eat a snack when you are slightly hungry than to pig out when you are ravenous. Try to limit your snacks to between 100 and 200 calories, and make them low-fat and high-carbohydrate.


Suggested healthy snacks

The snack: 1 cup non-fat yogurt

Calories: 150-200

Fat: 0

Other nutrients: 30% of calcium


The snack: 1 banana and 1 juice box

Calories: 230

Fat: 0

Other nutrients: 150% of vitamin C, 30% of vitamin B-6


The snack: 1 apple and 1 oz. non-fat string cheese

Calories: 125

Fat: 0

Other nutrients: 8g protein, 25% of calcium


The snack: Half bagel with 1 Tbsp. peanut butter

Calories: 200

Fat: 8

Other nutrients: 7g protein, 20% of niacin


The snack: Homemade bran muffin and tea

Calories: 130

Fat: ?

Other nutrients: 2.5g of fiber


The snack: 1 large pretzel and 8 oz. orange juice

Calories: 170

Fat: 1

Other nutrients: 150% of vitamin C


The snack: 2 Apple Cinnamon Rice Cakes with 1 Tbsp non-fat cream cheese

Calories: 117

Fat: 0


The snack: 3 graham crackers and 1 orange

Calories: 150

Fat: 2

Other nutrients: 100% vitamin C, 4g fiber


The snack: 1 cup non-fat cottage cheese and 4 whole wheat crackers

Calories: 212

Fat: 3

Other nutrients: 30% of vitamin B-6, 10% of calcium


The snack: 1 slice deli turkey breast and 1 slice low-fat cheese wrapped around 1 carrot

Calories: 150

Fat: 5

Other nutrients: 15g protein, 200% vitamin A


The snack: 3/4 cup Raisin Bran with 1 cup skim milk

Calories: 200

Fat: 1

Other nutrients: 4g fiber, 25% iron


The snack: Hard-boiled egg, sweet red pepper strips and 1 fat-free oatmeal cookie

Calories: 120

Fat: 5

Other nutrients: 6g protein, 80% vitamin C

The snack: 2 Tbsp each raisins and walnuts, plus 1/4 cup Cheerios

Calories: 170

Fat: 9

Other nutrients: Omega 3 fatty acids, 10% vitamin E


The snack: 1 cup light soy milk and 1 fat-free apricot breakfast bar

Calories: 220

Fat: 2

Other nutrients: 5g protein, 3g fiber, Phytoestrogens
Provided by iVillage.com

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Josie

Very interessting article PJ!

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Bootysweat!

Good read

pu12en12g

Hey ladies

I thought this might be of help too:

pammiejoe6

Thanks PU AND PJ ( although i often consider MYSELF the PJ of IM...hahahhahahhahaa)

i agree i have found myself making MUCH better choices on snacking items this year...THANKS!

SouthCaliDiva

It's Friday night, I'm alone and wrestling is on the TV. I have an OVERWHELMING urge for some beer and salty foods.

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It is by the juice of sapho that thoughts acquire speed,
the lips acquire stains. The stains become a warning.
It is by will alone I set my mind in motion.