Smarter Snacks for Everybody

Our national eating patterns have seen a dramatic shift. Three square, sit-down meals have given way to grazing. Like hungry herds of animals on the range, Americans nibble, munch and sip their way through multiple mini-meals, mobile meals, liquid meals, and meal replacements.

A snack used to be a small amount of food that we ate between meals, but now all-day snacking is the normal eating pattern for many people.

Snacks that are high in sugar, fat, and salt can add calories without giving you important nutrients you need. Well-chosen snacks can help you maintain your blood sugar as well as get needed nutrients, especially if you find it easier to eat only small amounts of food at meals.

Check your hunger level Are you actually hungry? Or are you tired, bored, lonely, or happy? Or did you just see a food commercial on TV? If you aren't hungry, skip the snack until you are.

Check your fluid level Are you thirsty? It's easy to confuse the signals for hunger and thirst. Try drinking a refreshing glass of water before you dig into a snack.

Check portion sizes Read the label and put just one portion on your plate. It's easy to overeat when you eat out of the bag.

Check food labels and facts What you don't know can come as a surprise to your waistline! 300 calories in a nutrition bar?! 400+ calories in a muffin?! Look for foods higher in fiber and other nutrients, and lower in salt, sugar and fat.

Pay attention to your snack Savor the flavor. Slow down and enjoy your food; you'll eat less and enjoy it more. It's easy to overeat and not feel satisfied if you eat while watching TV, reading, or driving.

Pay attention to protein Protein takes longer to digest than carbohydrates, so choose a snack that combines both to help maintain blood sugar levels. Snacks that include some meat, dairy, nuts, seeds or soy provide both nutrients and longer staying power. High fiber foods also take longer to digest.

Grab some nuts A small handful of nuts (about an ounce) can be satisfying and provide vitamins, minerals, and protein.

Grab some veggies Nature's fast food makes an excellent snack. Keep some ready to go in the fridge; fill a small bag whenever you head out the door.

Grab some fruit Fresh, dried or canned, fruit is a luscious treat anytime.

Grab a power drink Drink low-fat or fat-free milk to help maintain beautiful bones and teeth. Try low-sodium tomato juice. Want something hot-try a cup of tea and reap the benefits of its phytochemicals.

Choose two food groups You'll get more variety of nutrients. Try yogurt and berries, carrots and hummus, whole-wheat crackers and peanut butter, or nuts and raisins.