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MAKING SNACKS COUNT Healthy Living: Lesson 5
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Welcome! Beverly Utt, MS, MPH, RD Registered Dietitian Wellness Coach and Smoking Cessation Coordinator with the MultiCare Center for Healthy Living Email: Bev.Utt@multicare.org Phone: 253.301.5096
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Today’s Class Making Snacks Count What we will cover: Choosing Healthy Snacks The Case of the Missing Money What’s a Serving of Snacks? Snack Ideas
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What do you typically snack on?
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Where do you typically buy snacks?
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What is a “snack”? Between meals boost Typically 150 - 300 calories Comfort food Helps maintain metabolism Increases brain power
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How We Choose Snacks Factors that influence snack choices: Taste Cost Convenience Nutrition
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Chew the Fat Snacks contribute to our daily calorie and fat intake Be watchful of hidden fats in snacks Eat higher fat, less healthy snacks less often or in moderation More often choose snacks that are lower in total fat
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When Shopping To choose low-fat snacks watch for: “Light” “Reduced-fat” “Low-fat” Is the low-fat version overall healthier?
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Snack Comparison Instead of potato chips (or other high-fat snacks) choose: Pretzels Cereal Crackers Baked chips Popcorn
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On the Lookout for Sugar Foods with added sugar often are high in calories and low in important nutrients If we fill up on sweets we may be less likely to get the nutrients we need from other foods Sugar promotes tooth decay
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Oh Sugar, Sugar For a healthy balanced diet save sugary snacks for sweet treats and enjoy them in moderation
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Snack Comparison Instead of high sugar snacks like cookies, candies, or other treats choose: Fresh fruit Vanilla wafers Graham crackers Smoothies
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What’s a Serving of Snacks? To be part of a healthy balanced diet, a snack should be between 100- 300 calories Be sure to read labels and check portion sizes when determining how much of one snack to eat
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Watching Our Portions Tips to keep from overeating at snack time: Don’t snack in front of the TV Avoid eating straight from the package if it contains multiple servings Plan specific snack times
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Missing Money? Snacks have a way of creeping into our food budget Do you have a habit of buying something to snack on like a bag of chips or soda? Have you ever wondered how much snacks are costing each week, month or year?
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Cost Saving Snack Ideas Buy in bulk and make pre-packaged servings Healthy Portion control Time-saving Cost-saving
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Cost Savings Ideas Fruits and vegetables make healthy snacks but can be expensive How can we make fruits and vegetables a more affordable snack? Buy in-season produce Shop at Farmer’s Markets Compare costs between fresh, frozen, and canned
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Healthy Snack Ideas
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A healthy snack should include: Protein Fiber Carbohydrate Fruit and/or vegetable Healthy Snack Ideas
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Tuna & Crackers 1/3 can tuna 10 whole wheat crackers Optional Tomato Celery Avocado Low-fat cheese Healthy Snack Ideas
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Fruit and Vegetable Kabobs Cheese cubes Fresh fruit of your choice Wooden skewers (cut the sharp ends off) Healthy Snack Ideas
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Banana Tortilla Wraps Whole grain tortilla Peanut Butter Banana Healthy Snack Ideas
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Make Your Own Trail Mix Goldfish Cereal Dried fruit Nuts Pretzels Healthy Snack Ideas
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Ants on a Log Celery Peanut butter or light cream cheese Raisins Healthy Snack Ideas
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Veggies and Dip Any veggie Dip Ideas Hummus Yogurt Light dressing Peanut butter Healthy Snack Ideas
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Fruit and Dip Any fruit Low-fat yogurt Healthy Snack Ideas
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Pinwheel Sandwiches Whole grain tortilla Lunch meat Guacamole Lettuce or tomato Optional: Cheese Healthy Snack Ideas
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Grab and Go Snacks
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Contact us anytime: Email: Hope.Roberts@multicare.org Phone: 253.301.5097
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