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When Snack Attacks Strike

Virtual Learning Series #3 by NCES, Inc.
by

Kelly Burgess

on 9 October 2012

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Transcript of When Snack Attacks Strike

When Snack Attacks Strike Healthy Snacking What is a Snack? Judging Snacks Objectives: 1. Understand healthy snacking 2. Understand how healthy snacks can fit into your day 3. List 3 ways to judge a healthy snack Energy Check Healthy snacks can help you...? A. Stay focused on tasks at hand
B. Help Fight off hunger pains between meals
C. Manage weight
D. All of the above
E. None of the above Energy Check When choosing a snack from a vending machine, which of the following would be the most nutritious choice? A. Fig Newton
B. Peanut butter Crackers
C. Trail Mix
D. Both A & B
E. Both B & C Test Your Knowledge! Healthy snacks can help you... A. Stay focused on tasks at hand
B. Help fight off hunger pains between meals
C. Manage weight
D. All of the above
E. None of the above Test Your Knowledge! Test Your Knowledge! Nuts and seeds provide protein to your diet and will help you feel full longer? Test Your Knowledge! A snack is a small portion of food or drink or a light meal? When choosing a snack from a vending machine, what are two simple rules to follow? A. Beware of serving sizes
B. All snacks are equal
C. Know your hunger level
D. Both A & B
E. Both A & C A. True

B. False Test Your Knowledge! People who eat regular meals and healthy snacks are less likely to ... A. Workout
B. Stay focused
C. Over eat and gain weight
D. None of the above 4. List at least 4 healthy snacks Hungry? Should I Snack or Should I wait? Healthy Snacking Benefits of snacking: - weight loss - effective weight management - lasting energy throughout the day What is a snack? Slice of pizza? or 100 calorie pack? Snack = small portion of food, drink, or a light meal Not all snacks are equal Healthy Snacks Include foods with vital nutrients your body needs to function Schedule Daily! Metabolism: Chemical process that converts food into energy Food Conversion Process Energy Helps us use and digest food faster Choosing the right snack... Complex Carbohydrates -100% whole wheat bread
-Bran cereal Lean Protein -Peanut butter
-Low-fat yogurt or cheese
-Nuts or seeds Lasting Energy Nutrient rich snacks will give you energy to power through your day Healthy Snacks Include... Fruits and Vegetables provide a feeling of fullness with little to no fat and few calories. Nuts and Seeds provide lots of protein High in calories and monounsaturated (good) fat
Portion Size = ½ ounce or a small hand full Monitor portions are good sources of calcium and protein, plus many other vitamins and minerals Low-Fat Dairy Nutritious Snacks Keep you focused Fight hunger Manage weight Judging Snacks Judging Snacks Shop Smart Stay between 100-200 calories Don't be Fooled!
Not all claims are true. "low-sodium" "no trans fat" "all natural" "reduced sugar" "no fat" "All Natural" Claim Foods can be high in sugar & provide few other nutrients "Low or Reduced Fat" Claim Fat is cut but sugar increases
Same amount of calories as full fat "Trans Fat Free" Claim Look for partially hydrogenated oils in the ingredients list. > than .5 grams .5 .5 + = 1/2 your daily allowance + = Read the food label!! Smart Snacking Strategies Prepare in advance Add ingredients you love Smart Snacking Strategies Have individual servings of fruits and veggies ready to go. Stash healthy snacks Tired or boring snacks? Try... Got chocolate? 140 calories 230 calories vs. I Scream, You Scream, We All Love Ice Cream! Savory Cravings? Try: Baked Tortilla chips with Salsa $21 BILLION Why $21 Billion? 8-10 hour work days
15% skip lunch Healthy Picking Good Bad Sunflower seeds
Dried Fruit
100% Fruit Juice
Baked Chips
Fig Bar
Popcorn
Trail Mix
Pretzels
Peanuts
Crunchy granola bar Regular Chips
Candy Chews
Candy Bar
Sandwich Crackers
Pop tart
Cheese Snack crackers
Twinkie
Apple Pie
Doughnuts
Regular Soda Keep your 'vending' healthy Sunflower Seeds
Dried Fruit
100% Fruit Juice
Baked Chips
Fig Bars Popcorn
Trail Mix
Pretzels
Peanuts
Crunchy Granola Bar Not all granola bars are equal Choose:
3 grams of fiber or more
Crunchy over chewy Top 10 Worst Vending Machine Snacks Regular Chips
Candy Chews
Candy Bar
Sandwich Crackers
Pop Tart Cheese Snack Crackers
Twinkie
Apple Pie
Doughnuts
Regular Sodas Read food labels and check ingredients! What do I look for? Contain
1. < 5 grams of fat
½ from saturated fat
2. = 15-30 grams of carbohydrates
3. > 5 grams protein
7 grams is best
4. > 3 grams fiber Beware of serving sizes Fat, sugar and calories can add up quickly with multiple servings in a package. Snacking Rules 101 Remember, moderation! Portion size matters! Eat Regularly! Snack Regularly Breakfast
Lunch
Dinner 2-3
times
per
day Know your hunger level! whole bowl = too much handful = just enough A. True

B. False Healthy Snack Ideas Peanut Butter and Celery with raisins on top
Fruit and cheese Kabobs
Fruit Smoothie – Take any kind of fruit you like and mix it in a blender with some low-fat milk or yogurt and ice until smooth and creamy.
Low-fat yogurt topped with granola and fresh fruit
Whole grain pita with hummus
Carrot, celery, zucchini or pepper sticks with low-fat ranch dip
Low-fat or air-popped pop corn
Whole wheat crackers with cheese slices
Low-fat graham cracker with peanut butter and topped with bananas
Low-fat chocolate milk Low-Fat Honey Orange Granola Recipe Ingredients:
2 cups rolled oats
1/4 cup whole wheat flour
1/4 cup milled flaxseed
1/2 cup chopped nuts, such as pecans, walnuts, peanuts and almond slivers
1/2 cup honey
1/3 cup 100% orange juice
1/2 teaspoon vanilla extract
2 teaspoons cinnamon

Directions:
Preheat oven to 325 degrees.
Combine honey, orange juice, vanilla extract and cinnamon in a sauce pan and warm over medium-high heat, stirring occasionally, until the honey has melted. Set aside.
In a large bowl, combine rolled oats, wheat flour, flaxseed and chopped nuts.
Pour the honey-orange juice mixture over the oat mixture and stir gently until the oats are thoroughly coated.
Pour mix onto a thin baking sheet and spread out until it is a thin layer. Place it in the oven. Bake for 30 minutes, stirring the granola once during the baking
Remove from oven and cool. Serving Size = ½ Cup
Makes 5 servings Trail Mix Recipe Ingredients:
2 cups whole grain cereal– such as Cheerios, Bran Flakes, Frosted Mini Wheats
½ cup dried fruit – such as cranberries, blueberries, apples, raisins
½ cup Yogurt Covered Peanuts – plain nuts of any kind work well too.
¼ cup whole-wheat Pretzels
¼ cup M&M’s (optional)

Directions:
Combine all ingredients into a large bowl or bag and stir or shack until mixed well. Serving Size = ½ Cup
Makes 6 servings How will you make healthy snacks a part of your day? Smart Snacking Strategies Cinnamon Crisps Read... Whole Grains rich in fiber which will give you long lasting energy
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