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Snack time can be healthy

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The Tampa Tribune

Published: June 27, 2009

Snacks are not only a welcome part of a weight-management plan, they can be allies in the battle.

You should plan on no more than 200 calories per snack. The fiber, fluid and lean protein in small portions of food chosen as snacks can keep your blood sugar on an even keel to help you curb hunger pangs and keep energy levels up so that you get the physical activity that you need.

Look for products that are portion-controlled, such as small packets of nuts, applesauce and yogurts. Look for whole-grain products with at least 3 grams of fiber per serving.

Look for frozen dessert products with less than 100 calories per serving.

Children need snacks. They seem to do better with small meals spread throughout the day. Think of snacks as opportunities to deliver nutrients.

Now, there's nothing wrong with cookies, crackers and chips. But choose versions that sneak in nutrients, such as oatmeal raisin cookies (fiber). Dipping fruit into chocolate sauce is preferred over chocolate bars.

Yes, beverages count when it comes to calories and nutrition. In fact, staying hydrated is vital to support good health for your body and mind.

The best liquid snacks deliver plenty of water whether they're in the form of plain water, flavored waters, nonfat milk, unsweetened iced tea or 100 percent fruit or vegetable juices. But when liquids contain calories, remember the liquid portion of portion control.

And, of course, that 36-ounce Big Gulp cola can add up to a lot of excess sugar and calories.

The Atlanta Journal-Constitution

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