Smart Snacking

Summer is all about snacking, we gather more, drink more and nibble.  The calories can add up and sabotage a healthy life (and a cute pair of summer shorts).  There is no doubt that a fruit and/or veggie tray is the way to go as long as you are careful about what kind and how much dip you use. Stay on the lighter side with homemade yogurt based dips.  Fill up on these before you go near the “stash” and you will be fine.

That said, what you really want to know is how to assess a packaged snack! Here is an excerpt of one of the challenges from Ace Your Health, it will help you decide what to buy:

• Look at the label. Is there a marketing banner? What does it say? Now look at the ingredient list. Does it add up? If the word hydrogenated appears, there are trans fats in there, but in amounts small enough that the manufacturer doesn’t need to disclose on the panel.
• Read the ingredient list and believe it before you believe any marketing or even the nutrition facts.  Foods have to be ordered by most to least and you want to be sure that there is real food in whatever you are going to buy.
• Take a look at the serving size, is THAT how much of this package you intend to eat? If not, move on. There are better choices…
• Count how many words end in -ose (glucose, fructose, etc.). These are all sugars that have been divided up by type so that they don’t have to be listed as the first or second ingredient. Look at how many polysyllabic words there are. Do you know what any of those words mean? Chances are that they are fats or preservatives. In the case of some protein bars or cereals, there are added vitamins, but why do they need to be added anyway? Real food naturally contains vitamins.
• If you are not buying a portion controlled package be sure to measure out the amount that you intend to eat into a bowl.  Becoming aware is job 1! If you refill that bowl, you will know in your heart of hearts that you have to subtract something else later on that day.

*in the name of full disclosure, I like popchips so much that I became their nutritional spokesperson.

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!