1. Pack a Snack! The Art of Healthful Snacking Rebecca Rau Briana Clem Julie Brier Alfredo Alvarez-Frias Oregon State University, Nutrition 439

2. Introduction How to make a healthy choice How to prepare snacks ahead of time Environment and social life can influence decisions

3. The choice you make matters! Waiting until you are overly hungry could result in over consuming unhealthy food choices Energy levels could be replenished short-term, but foods containing good sources of fiber and protein will help keep you full longer

5. Learn to read the label Organic, all natural or pure doesn‘t always mean a healthy choice. Be aware of serving sizes! Look for strange ingredients Whole foods are always the best option The FDA is a good resource for learning to understand nutrition labels

6. Pick the Healthier Option Granola bars or trail mix? Popcorn or chips? Sandwich crackers or crackers and cheese? 100% fruit juice or smoothie? Regular or reduced fat peanut butter?

7. What Snacks Work Best for You? Do you ever feel low on energy during the day? Does snacking help? Which snacks help boost your energy? Which ones drag you down?

8. Activity: 1. LIST: TWO favorite fruits TWO favorite vegetables TWO other favorite snack foods 2. Which ones are grab-&-go? 3. Which ones require preparation time? Let’s discuss how all these can become healthy, ready-to-go snacks!

9. Preparing Snacks for the Week What kind of snack foods are grab-&-go? What kind of snack foods require some preparation time?

10. Preparing Snacks for the Week Snack size zip-locks are a snackers best friend! Fill up multiple snack bags with crackers, carrots, celery, chopped/sliced fruit, sliced/cubed cheese, etc. Small Tupperware are also quite handy! Fill multiple containers with peanut butter, hummus, low-fat cream cheese, nuts, etc. Involve kids and spouse/partner to help with snack preparation

11. Snacking Socially You packed your snack but…. Someone offers you extra snacks Is it healthy? You get hungry and you already ate your snack Avoid vending machines/quick fixes It’s a holiday or celebration Plan a head/Eat before if possible

12. Build a Healthy Snack Environment Organize the fridge and cabinets Minimize amounts of boxed/processed foods Label and date left overs

13. Managing Cravings Address them by enjoying your favorite snacks-----In Moderation Choose nutritious food components and balance them with your cravings Control your cravings with frequent, reasonable food portions Cravings can be your friend rather than foe when properly managed

14. Benefits of healthy snacking Prevent overeating Energy! Improve mood Keep metabolism going Healthy options include fruits, vegetables, nuts, whole-grains and low- fat dairy products

15. Snack Ideas Remember, balance is the key, between your favorite snacks and those that are healthy

16. Wrap Up Choose snacks keep you full longer Read labels to find snack calories, fat, fiber, and protein content Be mindful of your cravings, eat in moderation Avoid snack under peer pressure Have grab-&-go snacks available for quick snacks Take time to pre-package snacks so they are ready to go when you need them

17. Thank You