Between school, homework, sports, your after-school job, and
hanging out with friends, it may feel like there's no time for
healthy eating. And when you do stop to eat, it's probably
tempting to go the quick and easy route by grabbing a burger and
fries, potato chips, or candy.
But it is possible to treat yourself to a healthy snack. In
fact, if you have a hectic schedule, it's even more important
to eat healthy foods that give you the fuel you need to keep
going.
Even if you take time to eat three meals a day, you may still
feel hungry at times. What's the answer? Healthy snacks.
Snacking on nutritious food can keep your energy level high and
your mind alert without taking up a lot of your time.
Why Healthy Snacking Is Good for You
You may have noticed that you feel hungry a lot. This is natural
- during adolescence, a person's body demands more nutrients to
grow. Snacks are a terrific way to satisfy that hunger and get all
the vitamins and nutrients your body needs.
But you need to pay attention to what you eat. Stuffing your
face with a large order of fries after class may give you a
temporary boost, but a snack this high in fat and calories will
only slow you down in the long run.
To keep energy levels going - and avoid weight gain - steer
clear of foods with lots of
simple carbohydrates
(sugars) like candy bars or soda. Look for foods that contain
complex carbohydrates
like whole-grain breads and cereals and combine them with
protein-rich snacks such as peanut butter or low-fat yogurt or
cheese.
Judging Whether Snacks Are Healthy
Choosing healthy snacks means shopping smart. Be cautious of the
health claims on food packages. Here are some things to watch out
for.
Just because something is "all natural" or
"pure" doesn't necessarily mean that it's
nutritious. For example, "all natural" juice drinks or
sodas can be filled with sugar (which is, after all, a natural
ingredient) but all that sugar means they'll be high in
calories and give you little nutrition.
A granola bar is a good example of a snack that people think is
healthy. Although granola bars can be a good source of certain
vitamins and nutrients, many also contain a great deal of fat,
including a particularly harmful type of fat called
trans fat
. On average, about 35% of the calories in a regular granola bar
come from fat. And there can be a lot of sugar in granola cereals
and bars. Check the Nutrition Facts label on the package to be
sure.
Be skeptical of low-fat food claims, too. If the fat has been
eliminated or cut back, the amount of sugar in the food may have
increased to keep that food tasting good. Many low-fat foods have
nearly as many calories as their full-fat versions.
Whatever claims a food's manufacturer writes on the front of
the package, you can judge whether a food is healthy for you by
reading the ingredients and the nutrition information on the food
label.
Smart Snacking Strategies
Here are some ways to make healthy snacking part of your
everyday routine:
-
Prepare healthy snacks in advance.
Did you know that you can make your own granola or trail mix?
When you make something yourself, you get to control the
ingredients and put in what's good for you! You can also keep
plenty of fresh fruit and veggies at home so you can grab them on
the go. Cut up melons or vegetables like celery and carrots in
advance. Keep the servings in bags in the fridge, ready to grab
and go.
-
Keep healthy snacks with you.
Make it a habit to stash some fruit, whole-grain crackers, or
baby carrots in your backpack or workout bag so you always have
some healthy food nearby. Half a cheese sandwich also makes a
great snack to have on standby.
-
Make it interesting.
Healthy snacking doesn't have to be boring as long as you
give yourself a variety of choices. Whole-wheat pretzels with
spicy mustard, rice cakes with peanut butter and raisins, or
low-fat fruit yogurt are healthy, tasty, and easy.
-
Satisfy cravings with healthier approaches.
If you're crazy for chocolate, try a hot chocolate drink instead
of a chocolate bar. An 8-ounce mug of hot chocolate has only 140
calories and 3 grams of fat. A chocolate bar, on the other hand,
has 230 calories and 13 grams of fat. Substitute nonfat frozen
yogurt or sorbet for ice cream. If you're craving savory
munchies, snack on baked tortilla chips instead of regular corn
chips and pair them with salsa instead of sour cream. Or satisfy
salt cravings with pretzels instead of chips.
-
Read serving size information.
What looks like a small package of cookies can contain 2 or more
servings - which means double or even triple the amounts of fat,
calories, and sugar shown on the label.
Don't slip up after dinner. Evenings can be a tempting time
to indulge in sugary, fatty snacks. If you're really feeling
hungry, don't ignore it. Instead, pick the right snacks to fill
the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped
popcorn can do the trick, as can fruit paired with cheese or
yogurt.
Treats to Try
Here are a few healthy snacking ideas:
-
Ants on a log
- Spread peanut butter on celery sticks and top with
raisins.
-
Banana ice
- Peel several very ripe bananas, break them into 1-inch pieces,
and freeze the pieces in a sealed plastic bag. Just before
serving, whirl the pieces in the blender with a small amount of
water or juice. Serve right away. Add berries for a different
flavor or top with fruit or nuts.
-
Mini pizzas
- Spoon pizza sauce onto half a bagel, English muffin, or mini
pita. Top with low-fat mozzarella cheese and your favorite
veggies and toast or bake at a low setting until the cheese is
melted and the bagel is crispy.
-
Healthy ice pops
- Freeze fresh, unsweetened 100% juice in ice pop molds or ice
cube trays.
-
Low-fat pita and hummus
- Warm a pita in the oven on low, then cut it into small
triangles. Dip it in a tasty, low-fat hummus. Hummus is available
in yummy flavors like garlic and spicy red pepper.
-
Happy trails mix
- Combine 1 cup whole-grain toasted oat cereal with 1/4 cup
chopped walnuts and 1/4 cup dried cranberries for a healthy trail
mix.
As with everything, moderation is the key to smart snacking.
People who eat regular meals and healthy snacks are less likely to
overeat and gain weight than people who skip meals or go for long
periods without eating and then scarf down a large order of
fries.
It's natural to feel hungrier at certain times - like
between a long afternoon of classes and your swim meet. Knowing how
much food your body needs to satisfy this hunger is critical. A
handful of walnuts make great brain food before sitting down to do
that math homework. But a whole bag won't help you add anything
- except pounds!
Reviewed by:
Mary L. Gavin, MD
Date reviewed: March 2006
Originally reviewed by:
Jessica Donze Black, RD, CDE, MPH
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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