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by Christina Cann
Dietetic Intern Viterbo University
Everybody likes
to snack! For busy college students snacking is an important part of the
daily diet. It takes care and planning to be certain that snacks are
healthy as well as easy and good to eat.
It’s a common
myth that snacks make you gain weight. This is NOT TRUE! It is you total
calories taken in at the end of the day versus what you have burned as
exercise that affects weight. Another myth is that snacks spoil your
appetite. Again, this is NOT TRUE! Snacking 2-3 hours before meal times can
curb hunger throughout the day and can actually prevent overeating at meals.
Top 10 rules to follow
for healthy snacking:
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Choose snacks for variety and
select foods from different food groups.
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Snack only when you are hungry.
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Eat snacks well ahead of a
meal, at least 2-3 hours.
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Eat snack size portions.
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Fruit is a simple and healthy
snack.
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Go easy on high fat and sugar
snacks. These foods are from top of the food guide pyramid.
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Plan ahead and bring snacks
with you. Vending machine snacks are usually high in calories and fat.
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Read labels for serving sizes
and portion control.
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Drink water. At least 8 eight
ounce glasses are recommended each day.
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When you are snacking be sure
you are only eating. Snacking while studying or watching TV usually means
you will eat more than you intended!
Which foods make the
healthiest snacks?
If you are
going to choose high sugar/fat snacks (foods from top of food guide
pyramid), do so in moderation. This includes soda, chips, cookies, and fried
foods. One day of high sugar/high fat eating will not make or break your
weight…it is consuming large amounts of these foods over a long period of
time that will cause pounds to creep up. Here are some suggestions for
healthy snacking:
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Whole grain cereal (cheerios) and milk (skim-1%)
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Fresh fruit or fruit juice
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Yogurt
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Peanut butter on wheat crackers
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Dried fruit and nut mix
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Raw vegetables with cottage cheese, yogurt, or low fat
dressings
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Light microwave popcorn
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Baked chips-such as Baked Lays
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˝ Bagel with low fat cream cheese
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Low fat string cheese
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Sorbet
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Pretzels
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Try the following recipe for a healthy, tasty snack!!!!
Guiltless
Chocolate Milkshake
1 cup light or nonfat chocolate ice cream or non fat frozen yogurt
1/3 cup non fat milk
1 ˝ Tablespoons chocolate syrup (can also substitute strawberry syrup or
jam)
1/8 teaspoon vanilla extract
Combine ice
cream or frozen yogurt, chocolate syrup, and vanilla in a blender. Whirl 2
to 3 minutes.
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