Slide 1

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 2

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 3

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 4

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 5

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 6

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 7

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 8

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 9

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 10

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 11

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 12

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 13

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 14

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 15

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 16

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You


Slide 17

Pack a Snack!
The Art of Healthful Snacking

Rebecca Rau
Briana Clem
Julie Brier
Alfredo Alvarez-Frias

Oregon State University, Nutrition 439

Introduction
 How to make a healthy choice
 How to prepare snacks ahead of time
 Environment and social life can influence decisions

The choice you make matters!
Waiting until you are overly hungry could result in over
consuming unhealthy food choices
Energy levels could be replenished short-term, but
foods containing good sources of fiber and protein
will help keep you full longer

Learn to read the label
 Organic, all natural or pure
doesn‘t always mean a
healthy choice.

 Be aware of serving sizes!
 Look for strange ingredients
 Whole foods are always the
best option

 The FDA is a good resource
for learning to understand
nutrition labels

Pick the Healthier Option
 Granola bars or trail mix?
 Popcorn or chips?
 Sandwich crackers or crackers and cheese?

 100% fruit juice or smoothie?
 Regular or reduced fat peanut butter?

What Snacks Work Best for You?
Do you ever feel low on energy during the day? Does
snacking help?
Which snacks help boost your energy?
Which ones drag you down?

Activity:
1. LIST:
TWO favorite fruits
TWO favorite vegetables
TWO other favorite snack foods

2. Which ones are grab-&-go?

3. Which ones require preparation time?

Let’s discuss how all these can become healthy, ready-to-go snacks!

Preparing Snacks for the Week
What kind of snack foods are grab-&-go?

What kind of snack foods require some preparation time?

Preparing Snacks for the Week
 Snack size zip-locks are
a snackers best friend!
 Fill up multiple snack bags with crackers, carrots, celery,
chopped/sliced fruit, sliced/cubed cheese, etc.

 Small Tupperware are also quite handy!
 Fill multiple containers with peanut butter,

hummus, low-fat cream cheese, nuts, etc.

 Involve kids and spouse/partner to help with snack preparation

Snacking
Socially
You packed your snack but….
 Someone offers you extra snacks
 Is it healthy?

 You get hungry and you already ate your snack
 Avoid vending machines/quick fixes

 It’s a holiday or celebration
 Plan a head/Eat before if possible

Build a Healthy Snack
Environment
 Organize the fridge and cabinets
 Minimize amounts of boxed/processed foods
 Label and date left overs

Managing Cravings
 Address them by enjoying your favorite
snacks-----In Moderation 

 Choose nutritious food components and
balance them with your cravings

 Control your cravings with frequent,
reasonable food portions

 Cravings can be your friend rather than
foe when properly managed

Benefits of healthy snacking
 Prevent overeating
 Energy!
 Improve mood

 Keep metabolism
going

 Healthy options
include fruits,
vegetables, nuts,
whole-grains and lowfat dairy products

Snack Ideas

 Remember, balance is the key,
between your favorite snacks and
those that are healthy 

Wrap Up
 Choose snacks keep you full longer
 Read labels to find snack calories, fat, fiber, and
protein content

 Be mindful of your cravings, eat in moderation
 Avoid snack under peer pressure
 Have grab-&-go snacks available for quick snacks
 Take time to pre-package snacks so they are ready
to go when you need them

Thank You