Snacks That Don’t Attack!

American adults enjoy an average of just over 2 snacks a day, according to national survey data.¹ Although snacking has been associated with increased energy intake in most snackers,^1,2 snacking has also been associated with lower risk of overweight and better weight management.^2-4

Choosing tasty, nutrient-dense foods from a variety of food groups can give you snacks that don’t attack your healthful eating plan. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) recommends keeping snacks around 200 calories or less for a 2000 calorie diet.

Tips for Choosing Tasty, Nutrient-Dense Snacks

• Fit snacks into your overall nutrition by planning your snacks. Keep nutrient-dense snacks always on hand in your pantry and refrigerator.

• Choose nutrient-dense foods for snacks such as raw fruits and vegetables; low-fat popcorn and other whole grain foods, nuts, and seeds; and low-fat dairy such as yogurt.

• Not hungry? Don’t snack. Snacking from habit or as a response to stress can add extra daily calories—and over time, extra pounds.

• Practice portion control. Use single-serve packaging such as a yogurt cup or single-serving microwave popcorn. Divide multiple serving packages into ready-to-use single-serve containers.

Popcorn and Other Whole Grain Snacks

• Satisfy your desire for savory crunch, with microwave, 94% fat-free popcorn, a whole grain super snack. A 5-cup serving is only about 100 calories. Give your popcorn a kick with a dash of cayenne pepper or herb seasoning or grated parmesan cheese.

• Make popcorn trail mix. To each 3 cups of 94% fat-free microwave popcorn or air-popped popcorn add ¼ cup roasted peanuts or almonds and ¼ cup raisins or juice-sweetened dried cranberries. A snack serving is about ¾ cup.

• Use whole wheat pita or tortilla triangles or bagel chips as good scoops for tomato and vegetable salsas.

• Top whole grain crackers with reduced fat peanut butter or reduced fat cheese.

Veggie and Fruit Snacks

• Make a tomato and veggie salsa, such as our Fire-Roasted Tomato Salsa below. For dipping, serve veggies such as diagonally cross-cut carrots, celery sticks, broccoli and cauliflower flowerets, bell pepper slices, and cucumber slices. Baked, whole grain chips or pita wedges also work in moderation.

• Dip assorted raw vegetables (like those in the previous tip) in low-fat salad dressing.

• Top celery sticks or slice of a medium apple with reduced fat peanut butter (about 1 tablespoon).

• Blend nonfat milk with frozen fruit such as unsweetened strawberries or blueberries and a small banana for a fruit smoothie.

Resource

Go to www.eatright.org and search “snacks” for great tips from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).

Recipe

Fire-Roasted Tomato Salsa

Nutrition: Approximately 29 calories per ¼ cup serving

Ingredients

• 1 can (14.5 oz) diced tomatoes, drained (such as Hunt’s Fire Roasted)

• 2/3 cup frozen whole kernel corn, thawed

• 2/3 cup drained, rinsed black beans (such as Ranch Style)

• 1/3 cup chopped white onion

• 2 tablespoons finely chopped fresh cilantro

• 1/2 teaspoon garlic powder

• 1/4 teaspoon kosher salt

• 1/4 teaspoon ground cumin

• 1/4 teaspoon ground red pepper

• 1 teaspoon lime juice

Directions

1. Place drained tomatoes in large bowl; mash into smaller pieces with fork. Mix in corn, beans, onion, cilantro, garlic powder, salt, cumin, red pepper, and lime juice.

2. Serve with baked whole grain tortilla chips, diagonally cross-cut carrot slices, celery sticks, whole wheat pita wedges or chips, if desired.

Source of recipe: www.hunts.com

One-nutrient dense snack to try this week

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