A Healthy Eating Plan Can Include Snacks

Auburn, March 17, 2003---Snacks help optimize your energy and mental power, control your weight, reduce the load on your heart and prevent heartburn. Food and nutrition experts at the American Dietetic Association say snacking habits should help balance your diet, not add unneeded calories or fat to it.

“Snacking can be beneficial to your overall health and well-being,” says Dr. Evelyn Crayton, an Extension foods and nutrition specialist and registered dietitian. “As long as snacks are planned, small and balanced, they can help fuel the body for activities throughout the day.

You can eat snacks up to three times a day, but limit the snack calories to less than 200 calories. Healthy snacking throughout the day helps keep your hunger satisfied and makes you less likely to binge late at night while watching television or working on the computer.”

Here are a few healthy snacks you might want to try:

A medium banana and one tablespoon of peanut butter. This equals 200 calories, 8.5 grams of fat and 3 grams of fiber.
A medium apple with skin and 1 ounce-string cheese. This equals 190 calories, 6.5 grams of fat and 3 grams of fiber.
One-quarter cup of raisins and one-half cup of plain yogurt equals 170 calories, 1.5 grams of fiber and no grams of fat.
Two cups of popcorn, unbuttered, sprinkled with cayenne pepper is 80 calories, 1 gram of fat and 2 grams of fiber.
One-half cup of pretzels and mustard equals 93 calories, 1 gram of fat and 0.5 grams of fiber.
Ten regular tortilla chips and one-quarter cup salsa is 188 calories, 10 grams of fat and 2 grams of fiber.
One cup of dry cereal and 1 cup of 1 percent milk equals 200 calories, 3 grams of fat and 3.5 grams of fiber.
Six ounces of skim milk, one-half tablespoon cocoa, one-half tablespoon sugar, a dash of cinnamon and vanilla extract is 102 calories, 5 grams of fat and no grams of fiber.
One slice of angel food cake with one-third cup of fresh berries is 100 calories, 0.2 grams of fat and 1.6 grams of fiber.
One whole-wheat pita pocket, 3 ounces of tuna fish packed in water with tomato slices equals 185 calories, 1 gram of fat and 4.7 grams of fiber.
One small corn tortilla, one-half ounce of grated reduced-fat cheddar cheese, 1 chopped tomato, 1 tablespoon jalapeno pepper slices equals 109 calories, 2 grams of fat and 2.7 grams of fiber.
Two tablespoons of skim milk ricotta cheese, one-third cup sliced fresh strawberries, one-third cup fresh blueberries, one-third cup fresh raspberries is 100 calories, 1 gram of fat and 5.2 grams of fiber

Source: Dr. Evelyn Crayton, Foods and Nutrition Specialist and Registered Dietitian, Alabama Cooperative Extension System, (334) 844-2224

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