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Calorie counter
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Instead of heading for a vending machine or to the food court when you want a snack, keep healthful foods on hand — and save on calories as well as a little cash.
Most snack foods are high in calories. For instance:
| Snack |
Calories |
Potato chips
(1 oz. bag) |
155 |
One small
chocolate chip cookie (commercially prepared) |
60 |
Candy bar
(2 oz.) |
260 to 270 |
Instead, try taking along some of these healthful alternatives:
- One cup of fresh or frozen fruit
- Raw vegetables, such as six to eight strips of carrots or bell peppers
- Low-fat cottage cheese or peanut butter — about 1 tablespoon — on celery
- One tablespoon of hummus on whole-wheat pita bread
- One cup of low-fat yogurt or a slice of cheese
- A small handful of nuts — about 1 ounce
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 Bring on the snack attack
Snacking as part of a healthful diet? It may sound strange, but if you choose the right foods, a little treat can be good for you. Eating nutritious, low-calorie snacks throughout the day — when you’re hungry — may help you:
Add healthful foods to your diet. “Including snacks can help people meet their nutritional needs for fruits, vegetables or low-fat dairy,” says Suzanne Farrell, M.S., R.D., spokesperson for the American Dietetic Association.
Avoid overeating. Snacking helps keep you from getting too hungry. “When you don’t eat all day, you reach the point of feeling ravenous, and all your good dietary intentions go out the window,” Farrell says. “You won’t have the patience to chop up the vegetables to make a salad or cook something nutritious. You just want whatever is there and ready to eat.” Unfortunately, this may be a calorie-packed bag of chips or a box of high-fat cookies.
Burn more calories. Smaller meals eaten more frequently can help maintain a higher metabolic rate. Also, snacking may help you eat less at regular meals. Both can help control your weight. Of course, this only works if you’re eating healthful, low-calorie foods — snacking on high-calorie chocolate cake won’t be helpful.
Improve cholesterol levels. Research shows that eating foods that contain soluble fiber helps lower cholesterol. Snacking is one way to include more fiber in your diet. Choose fruits, vegetables and whole-grain snacks, such as whole-wheat crackers.
Know how to snack
The best choices are high in nutrients, contain protein and are low in saturated fat. Farrell suggests low-fat yogurt or a piece of fruit with a small handful of nuts. Other ideas include hummus on whole-wheat crackers or a bowl of cereal with low-fat milk.
Portion size and timing also play a role. Choose food that has fewer than 250 calories. Check the nutrition facts label on packaged foods for this information. Also, space meals and snacks three to four hours apart. These strategies can help control hunger and make it easier for you to get the nutrients you need.
Understandably, choosing healthful snacks isn’t always easy — especially if you’re away from home. “Snacking is very important, but it doesn’t come effortlessly to many of us who are on the go,” Farrell says. That’s why planning is key. For instance, she recommends cutting up fruits or vegetables and storing them in zip-lock bags in the refrigerator. When you want a snack, you can grab it and dash.
So, go for it — give in to your snack attack. Just remember to keep it healthful.
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Smart eating
Would you like to learn more about healthful eating? Visit myuhc.com. Click “Health & Wellness,” then “Lifestyles.” Select “Nutrition” and then click “Eating Well.”
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