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Sharon Vanin, RD, MSc Registered Dietitian Jot down or think about 2 to 3 of your common go-to snacks What is a snack? • Usually 100-200 calories • 2 food groups • Essentially a smaller meal Does everyone need to snack? • • • • No A snack is meant to hold you until your next meal. Going to the table hungry causes us to over eat. Tend to choose high fat, high calorie foods when we are really hungry. Benefits of snacking • Meets our nutritional needs • Keeps you from getting too hungry before meals • Helps manage weight • Aids in the maintenance of blood sugar and energy levels • Helps us avoid last-minute “impulse” purchases What is healthy snacking? • Portion sizes • How often you snack • Types of foods you choose Portion size: Too much of a good thing? • • • Eating too many snacks (even if they are healthy) can lead to weight gain. Take smaller portions from large food packages. Beware of ‘100 calorie’ snack packs. How often are you snacking? • • • • • No more than 3 snacks a day. 2-3 hours from meal time. Watch out for snacking when bored or stressed. Avoid snacking at your desk or while working. Keep snacks out of sight so you don’t reach for them out of habit or throughout the day. Types of snacks Choose more often: • Lower fat • Lower sugar • Higher fibre • 2 food groups Examples: -Yogurt with berries -Beans and rice -Crackers and cheese or hummus Types of snacks Choose less often: • Higher fat • Higher sugar • Lower fibre Examples: -chips -chocolate bars -pop Read food labels • Compare Nutrition Facts Tables • Read the ingredient list Consider… Is sugar close to the end of the list? Is whole-grain the first ingredient? Label Reading Resource healthycanadians.gc.ca What’s in your snack? A store bought muffin with a double double coffee has 388 kcal and has 15 g of fat A home made muffin and a coffee with milk has 170 kcal and 2 g of fat Difference = 218 kcal and 13 g of fat Healthy snacking at your desk • • • • • Raw veggies + hummus Whole grain crackers + low fat cheese Air popped popcorn + dried fruit Fruit + nut butter Unsweetened cereal + reduced fat milk Healthy snacking in the car • • • • • Whole grain crackers Fruit Milk in tetra packs Low sodium pretzels Lower fat, high fibre granola bars Think outside the box • • • • • • Keep yogurt, cut up veggies, fruits in the fridge Salad topped with nuts or chicken 1/2 a sandwich Tuna with crackers Cereal with milk or yogurt Oatmeal with fruit or nuts or nut butter Nighttime snacking • Myth or fact: Nighttime snacking causes weight gain Night-time snacking • • • • Type of snack Amount Hunger vs. boredom Snacking because of association to television watching? Water • • Drink plenty of water Thirst is often disguised as hunger Now think… How can I make my snacks healthier? “Eating is always a decision, nobody forces your hand to pick up food and put it into your mouth.” Albert Ellis, Michael Abrams, Lidia Dengelegi, The Art & Science of Rational Eating, 1992 Questions??? Please complete your feedback form