Pack a Snack!The Art of Healthful Snacking

Rebecca RauBriana Clem

Julie BrierAlfredo Alvarez-Frias

Oregon State University, Nutrition 439

IntroductionHow to make a healthy choice

How to prepare snacks ahead of time

Environment and social life can influence decisions

The choice you make matters!

Waiting until you are overly hungry could result in over consuming unhealthy food choices

Energy levels could be replenished short-term, but foods containing good sources of fiber and protein will help keep you full longer

Learn to read the labelOrganic, all natural or

pure doesn‘t always mean a healthy choice.

Be aware of serving sizes!

Look for strange ingredients

Whole foods are always the best option

The FDA is a good resource for learning to understand nutrition labels

Pick the Healthier OptionGranola bars or trail mix?

Popcorn or chips?

Sandwich crackers or crackers and cheese?

100% fruit juice or smoothie?

Regular or reduced fat peanut butter?

What Snacks Work Best for You?

Do you ever feel low on energy during the day? Does snacking help?

Which snacks help boost your energy?

Which ones drag you down?

Activity:1. LIST:

TWO favorite fruits

TWO favorite vegetables

TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week

What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week

Snack size zip-locks are

a snackers best friend!

Fill up multiple snack bags with crackers, carrots, celery, chopped/sliced fruit, sliced/cubed cheese, etc.

Small Tupperware are also quite handy!

Fill multiple containers with peanut butter, hummus, low-fat cream cheese, nuts, etc.

Involve kids and spouse/partner to help with snack preparation

Snacking

SociallyYou packed your snack but….

Someone offers you extra snacksIs it healthy?

You get hungry and you already ate your snackAvoid vending machines/quick fixes

It’s a holiday or celebrationPlan a head/Eat before if possible

Build a Healthy Snack Environment

Organize the fridge and cabinets

Minimize amounts of boxed/processed foods

Label and date left overs

Managing CravingsAddress them by enjoying your

favorite snacks-----In Moderation

Choose nutritious food components and balance them with your cravings

Control your cravings with frequent, reasonable food portions

Cravings can be your friend rather than foe when properly managed

Benefits of healthy snacking

Prevent overeating

Energy!

Improve mood

Keep metabolism going

Healthy options include fruits, vegetables, nuts, whole-grains and low-fat dairy products

Snack Ideas

Remember, balance is the key, between your favorite snacks and those that are healthy

Wrap Up

Choose snacks keep you full longer

Read labels to find snack calories, fat, fiber, and protein content

Be mindful of your cravings, eat in moderation

Avoid snack under peer pressure

Have grab-&-go snacks available for quick snacks

Take time to pre-package snacks so they are ready to go when you need them

Thank You