Smart Snacking

1. Smart Snacking Lauren Boyd, Nova Elwood, Sarah Glasser, Alex Taraghi, Hallie Hopkins

2. Smart Snacking • Why is snacking important • Choosing snacks that keep you satisfied • Snack comparison • Snacking and exercise • Strategies that work for your life • Mythbusters!

3. Why is healthy snacking important? • Snacks can make up a significant portion of daily calories • Smart snack planning can help ward off cravings • Smart snacking can help you meet weight loss goals

4. Choose Snacks that Satisfy • Focus on fiber • Pick power-packed protein • Look for healthy fats • Avoid liquid calories

5. Orange Juice (15 oz) • Orange vs 69 Calories 12 g Sugar 3 g Fiber 210 Calories 42 g Sugar 0 g Fiber

6. Kashi Whole Grain Crackers (~7) • 2 ozBag Chips vs 150 Calories 1 g Fiber 1 g Protein 120 Calories 4 g Fiber 3 g Protein

7. Kashi Whole Grain Crackers (~13) • Kashi Whole Grain Crackers (7) • 1 oz cheese vs 233 Calories 4 g Fiber 10 g Protein 222 Calories 7.4 g Fiber 5.6 g Protein

8. Plain Bagel Whole Grain Bagel 1 TBS Cream Cheese 1 TBS Peanut Butter vs 350 Calories 9 g Fat 6 g Fiber 14 g Protein 350 Calories 7 g Fat 2 g Fiber 11 g Protein

9. Granola Bar Apple And Nutsvs • 130 Calories • 6 g Fat • 5 g Fiber • 15 g Sugar • 2 g Protein • 130 Calories • 6 g Fat • 1.5 g Fiber • 8 g Sugar • 2 g Protein

10. Granola Bar Cookie VS • 90 Calories • 1 g Fiber • 7 g Sugar • 1 g Protein • 90 Calories • 0 g Fiber • 11 g Sugar • 1 g Protein

11. Exercise and Snacking Healthy snacking can play a beneficial role in your exercise routine: • Higher energy • Better use of calories • Better long term effects of exercise • Longer duration of workout • Better results from workout Composition of Snacks: • Can depend on the intensity and duration of workout • Typically deals with the ratio of carbohydrate to protein

12. Pre Exercise Snacks • Why eat before a workout? • The pre-exercise snack should contain: • High carbohydrate, moderate protein, low fat and fiber • Be easy to digest

13. Pre Exercise Snacks • Hummus and crackers • Whole wheat toast and peanut butter • Apple/Banana and peanut butter • Greek yogurt and granola • Hummus and veggies • String cheese and crackers

14. During Exercise • Most people do not need to snack during workouts • The exception is those working out longer than 90 minutes or at very high intensity • Sports drinks or other forms of quickly digesting carbohydrate are best

15. Post Exercise • Eat carbohydrates AND protein after workouts • Post exercise snack composition would include: • High carbohydrate, moderate-high protein and low fat. • Snacks high in fiber will also help to increase satiety to keep you fuller for a longer period of time

16. Post Exercise Snacks • Apple/Banana and Peanut butter • Hummus and veggies • Cottage Cheese and peaches • Cereal, low fat milk, and banana • Trail mix and fruit (almonds, peanuts) • Whole wheat toast, peanut butter and banana

17. Snacking Strategy • Planning • Preparation • Packing

18. Snack Planning Barriers to nutritious snacking • Busy schedule • On campus all day • Social influences • Not knowing healthy options

19. Snack Planning Preparation • Making a list of snacks you like will help remind you to purchase them at the grocery store • Prep ahead of time • Wash, peel, and cut veggies and fruits at home • Mix and match foods from each food group for well-rounded, nutritious snacks

20. Snack Planning Packing - Tupperware is a great way to divvy up snacks - Prepacking snacks makes it easy to keep snacks in your car, backpack or locker - Don’t be afraid to take short cuts, buying precut fruits or vegetables is better than buying none at all.

22. Final thoughts • Snacks play an important role in an overall healthy diet • There are many things that you can do to become a smart snacker • Look to on campus resources for additional support