Smart Snacking

Katie Keane
Aramark Dietetic Intern

Katie Keane

Graduated from University of Illinois at Champaign-Urbana in May 2013

Bachelor of Science Food Science & Human Nutrition, Dietetics

Dietetic Intern, Aramark

Graduating in May 2015 to become a registered dietitian

Interest in weight management

Is snacking a good thing?

Healthy snacks can assist in meeting your vitamin and mineral needs.

A nutrient-dense snack can help decrease overeating at meals.

Snacks can assist in controlling blood sugar.

Planning healthy snacks can help avoid the feeling of hunger or depriving
oneself.

The key is planning ahead!

Filling in the gaps of your diet

The USDA recommends:

3 cups of dairy per day.

2 cups of fruit per day.

2-3 cups of vegetables per day.

Snacks can assist in meeting these recommendations

Yogurt

Cut-up peppers, cucumbers, carrots, celery

Cherry tomatoes

Low fat cottage cheese

String Cheese

Apples, oranges, bananas, fruit cups

The Ideal Snack

Only snack when hungry - avoid mindless, bored eating. Snacks are a
helpful tool in weight management, but only when used correctly.

Protein + Fiber

100 150 calories

1 2 snacks per day

Keep serving sizes in mind.

Know what time of day you crave a snack and plan accordingly.

Generally: The more fiber and protein within the allotted calories, the longer
you will feel full.

It is important that a snack is not empty calories.

A snack should be providing some calories, protein and nutrients.

Serving Sizes

Utilize nutrition labels or My Fitness Pal App to determine appropriate serving

size.

Snacking while traveling

Whenever possible, plan!

More likely to stick to healthy choices if they are packed and ready to-go.

Coolers

Lunch Boxes

Plastic Bags

Individual sized snacks

Options on the Road: Gas Stations,

Convenience Stores, Fast Food and Airports

Walgreens Select locations have fresh food departments

7-eleven trending towards healthier, fresher options

McDonalds

Dunkin Donuts

Wendys

Starbucks

On-the-Road Snack Options

Fresh Fruit (medium apple, orange,
banana)

Calorie Prote
s
in
Fat
~100

<1

Portioned Nuts (Blue Diamond -Almonds)

160

14

1 Low Fat String Cheese + 5 Triscuits

Veggie sticks + Low fat dip (Walgreens & 7eleven)

150

8.5

80

90

5.3 oz Chobani Greek Yogurt- Simply 100

100

12

1c Cheerios + 1/2 c skim milk (7-eleven)

Ready Snax Fruit, Cheese & Flatbread
Crackers (7-Eleven, Jewel, Walmart)

145

7.5

150

4oz pack Motts Applesauce

90

5oz DeLish Fresh Fruit Cup (Walgreens)

46

<1

<1

2 Hard-Boiled Eggs (sold at 7-11)

126

11

8.5

Protein Bar - Clif Bar Builder's Snack Size

140

10

4.5

Rev Wrap

200

16

Oscar Mayer P3 Protein Packs

170

14

11

6oz Yoplait Light Yogurt

Fast Food Snack Options

McDonalds

Fruit n Yogurt Parfait

120cal, 4g protein, 1.5g
fat

Strawberry GoGurt
50cal, 2g protein, 0.5g fat

Side Salad + Newmans

Own Low Fat Dressing
20cal for salad, 50-100cal
for dressing

Apple Slices- 15cal

Cuties 40cal

1% Milk Jug 100cal, 8g

protein, 2.5g fat

Dunkin Donuts

Wake Up Wraps

Egg + Cheese = 150cal, 7g

protein, 8g fat

Egg White Veggie =

150cal, 9g protein, 7g fat

Ham + Egg + Cheese =

170cal, 10g protein, 8g
fat

Starbucks

Seasonal Harvest Fruit

Blend- 90cal

Skinny flavored latte120cal, 12g protein, 0g fat

Wendys

Apple Slices-35cal

Small chili w/out cheese170cal, 15g protein, 5g fat

1% Milk Jug- 80cal, 7g

protein, 2g fat

Protein Bars

Convenient

Good shelf-stable option for your bag, office or car.

Look for low carbohydrate and fat options

Pure Protein

Atkins Advantage

Clif Builders Snack Size

Special K Protein Snack Bars

Protein Bar

Calorie Prote
Servin
s
in
Fat
g

1/2 Pure Protein Bar

Atkins Snack Bar - Caramel Double
Chocolate Crunch

100

9.5

2.5

25g

160

44g

Clif Builder's Snack Size - Chocolate Mint

Special K Protein Snack Bar - Dark
Chocolate Granola

140

10

4.5

34g

110

27g

Work

A busy day can make it very difficult to make healthy choices when you are
stressed.

Temptation from treats brought in by others.

Use an available refrigerator to your advantage.

Store dip (serving size = 2tbsp)

Cut up veggies/fruit in bags (watch portions of fruit <1c per serving)

A few low-fat yogurts

Low fat string cheese

Plan ahead with chopped fruit or vegetables

Store shelf-stable snacks in desk:

Individual packets of oatmeal

Box of protein bars

Whole grain crackers (Triscuits, Kashi, etc.) - Limit to 5-6 crackers

Individual sized tuna

Beverages

Dehydration causes low energy and sleepiness mimicking hunger

Stay hydrated!

Drink at least 8 glasses of water per day.

Avoid any beverages that contain calories.

Add lemon or wedges of fruit to your water to infuse natural flavor.

Activity

Split up into 4-5 groups.

Each group receives a scenario.

Discuss amongst group how the individual could have gone about the scenario
as a smart snacker.

Group discussion