Health Tips

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I will reduce my intake of high fat snack foods

Know which snack foods to reach for!

Snack foods that are high in fat are often times also high in calories. Common snack foods such as chips, cookies, ice cream, and candy are high-fat choices, and they are packed with calories as well. A good guide to follow when choosing snack foods:

• Limit calories to around 100 per snack.
• Choose foods with high water or fiber content and fewer calories, such as carrots, grapes and air-popped popcorn, for your 100 calories.

Instead of high fat snacks, choose snacks from these food groups:

• Fruits & vegetables

  Eating fruits & vegetables provides a feeling of fullness and only a small number of calories. Fruits & vegetables also provide vitamins, minerals, fiber and other nutrients.

• Whole grains

  Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crisp breads.

• Nuts and seeds

  Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.

• Low-fat dairy products

  Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties.

Plan ahead to make better choices

With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes:

• Prepare and pack healthy snacks at home for children and/or adults to eat at school or work.
• Have healthy snacks available at home and bring nutrient-dense snacks to eat when on the go.
• Before attending parties, eat a small, healthy snack at home. Then at the party take small portions and focus on healthy options.

Adapted from: http://www.mayoclinic.com/health/healthy-diet/HQ01396/NSECTIONGROUP=2

Other Healthful Snack Ideas

• One slice of 100% whole grain pita bread with a teaspoon of jam or jelly, peanut butter, hummus, peanut butter and honey, banana slices and peanut butter.
• 1/2 bagel with peanut butter, pb & j, or pb & honey.
• Fat-free yogurt: with granola added, coconut, peanuts, sunflower seeds, dried fruit, trail mix, or banana slices.
• Unsweetened dry cereal with trail mix additions such as dried fruit, peanuts, sunflower or pumpkin seeds.
• Popcorn with added parmesan cheese sprinkled on or other spices such as cumin, red pepper, salt, black pepper, chili powder, garlic powder, onion powder….whatever you like. No butter, margarines or oils.

• Smoothies: There are many ingredients with which to make these but you need a blender and, of course, your imagination:

  • Skim milk, soy milk plain or flavored or juice: add fat free or low fat yogurt, ice cubes, a sliced banana or any other fruit of choice, protein powder, wheat germ or flax meal, low fat frozen yogurt, peanut butter, strawberry or chocolate flavored milk powders, powdered milk, or instant coffee (decaf or regular), cinnamon or nutmeg. Good fruits to use are bananas, strawberries, blueberries, peaches, kiwis, berry combinations, or canned cherries. Fruit may be fresh, canned or frozen.
  • Recipe: 1/2 cup skim milk or 1/2 cup plain fat-free yogurt and 1/2 cup frozen strawberries. Blend until smooth. Makes one serving which includes two servings of dairy and one serving of fruit. Can also add 1/2 cup of fruit juice concentrate or ice cubes as well.
• Baby carrots, broccoli spears, celery, or cauliflower chunks dipped in yogurt with added spices or sweetener to taste. Spices may include: dill, celery seed, chili powder, garlic powder, onion powder, sweetener, minced pineapple, chives, cinnamon…whatever you like.
• Baked potato with salsa (microwave potato). Avoid butter, margarine, sour cream or cheese although a light sprinkling of parmesan cheese just for taste is okay.
• Pretzel sticks dipped in peanut butter and honey.
• Celery sticks filled with peanut butter or fat free cream cheese, low fat cheese spread, or low fat yogurt dip--create your own!
• Apple halves with peanut butter spread thinly on top.
• Apple pieces with low skim mozzarella cheese stick.
• Whole grain crackers with toppings such as: fresh tomato slices, low skim mozzarella shredded cheese, sliced black olives, sliced apples, peanut butter, jelly or jam, salsa.
• Rice cakes with peanut butter, honey, jam or jelly, tuna salad, refried beans or chicken salad thinly (just a taste) spread on top.
• A small handful of raw almonds, walnuts, pecans or raw peanuts. Raw nuts avoid the extra oil and salt.