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Snack your way to good health: Choose wisely, reach for fruit
Snacking is part of the American lifestyle, and it can be part of a healthy lifestyle, too. When we try to watch what we eat the focus is on meals, but we need to remember that snacks count as well. Snacks can add nutrition without excess fat and calories. These tips will help you fit snacks into your overall eating plan.
- Choose snacks wisely. Check the calories and nutrients, and balance the fat and sugar. You can fit in small portions of chocolate, nuts and chips on occasion, but balance these snacks with fruits and vegetables.
- Snacking is common for children. With their small stomach, they need to eat every three to four hours. Snacks can supplement their meals. For teenagers, snacks help provide the calories needed for their activity and growth. Snacks have a role with adults, too, helping with midday hunger.
- If you want something sweet, reach for fruit.
Filled with vitamins A and C, potassium, fiber and folic acid, fruit is nature's fast food. You can have it fresh, dried or canned. Mix fruit with yogurt, or put a bowl of grapes in the freezer for a refreshing snack.
- Vegetables make a great snack. Besides baby carrots, consider red pepper slices, broccoli flowerettes or grape tomatoes. The choices are endless.
- Limit snacking. Limit snacking after 9 p.m. to fruits and vegetables.
- Start today. Choose healthier snacks at the grocery store. Stock up on fresh fruit and vegetables. You will be glad you did.
Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross BlueShield. She can be reached at 798-4202. |
