Snack Attack!

 

 

 

With school being dismissed for summer break, parents will be scrambling to stock the pantry and refrigerator to satisfy those morning and afternoon snack attacks. Who snacks? Just about everyone! Snacks are very important. A nutritious snack will keep you healthy and give you the energy boost you need. A planned snack can also prevent overeating.

The American Dietetic Association indicates that many people can benefit from eating snacks:

• · Growing children with tiny appetites may not be able to fulfill their energy needs with only three meals a day. Snacks can provide what may be missing from their meals.
• · Teens are well known for their snack attacks and for good reason. They also have high energy and nutrient needs to support their growing bodies. Carefully chosen snacks can help fuel their growth.

 

 

 

 

• · Older adults who can eat only small portions of food at a time may find it easier to maintain their health by eating snacks in addition to their meals.
• · Athletes of all ages have increased energy demands. They especially need energy in the form of carbohydrates, which help power exercising muscles. Snacks such as sandwiches, cereals, pasta, fruit and milk can help give athletes the additional energy they need.

Snacks can offer some disadvantages as well. This depends on the types and amounts of nutrients they contain. Mindless nibbling can lead to trouble in the form of unwanted calories. Some snacks, such as potato chips, candy and other sweets, can add a lot of fat. A high-fat diet is clearly linked with chronic

diseases such as heart disease and some cancers.

Take this Snack Quiz:

1) Do you reach for anything close at hand to eat when you are stressed?

2) Do you know exactly what is in the vending machines at work?

3) Do you seldom have time to sit and eat a meal?

4) Have you eaten three or more “empty calorie” snacks, such as snack cakes or snack bars, donuts, a candy bar or soft drink, this week?

If you answered “yes” to one or more of these questions, you may need to plan your snacks a little better. Try these on-the-go portable snacks:

*Fruit - apples, bananas, pears, etc.

 

 

 

*Carrots

*Juice boxes

*Pretzels

*Popcorn

*Low-fat cheese on wheat crackers

Jill Steinberg, University of Wisconsin-Madison, suggests other snack ideas which include:

*Apples - Slice core and serve with peanut butter.

*Banana split - Split banana, top with two small scoops of cottage cheese or yogurt, chopped nuts or coconut and fruit.

*Frozen bananas - Peel banana and either leave whole or cut into slices. If desired, dip in melted chocolate chips and roll in chopped nuts or coconut. Freeze individually on baking sheets until firm. Either serve or store in freezer bags. Use within one month.

*Fruit ices - Pour fruit juice or juice mixed with yogurt into ice cube trays or small paper cups. Insert sticks or plastic spoons before juice freezes solid.

*Fruit sticks - Thread cut fruit pieces on toothpicks. Serve immediately.

*Celery sticks - Stuff with cottage cheese, peanut butter or cheese spread. To make ants on a log, stuff celery with peanut butter or low-fat cream cheese; top with raisins.

*Gorp (Good Ol' Raisins & Peanuts)- Combine equal amounts of raisins, dried fruits, seeds, nuts, coconut and cereals (ring-shaped oat cereals work well).

Use whatever sounds good to you, but avoid overly sweetened cereals.

Enjoy the summer, and be sensible about your snack choices.

 

 

 

Reminder - Women's Conference

Registration is now being taken for "Celebrating Women - Expanding Strengths for Today's Challenges". Brochures are available at the Extension Office, 1200-B W. Houston Street (formerly the Chamber of Commerce). Have a "girls' day out" and enjoy the conference, scheduled for Friday, June 29, at Emory Baptist Church. I will be demonstrating tasty recipes during the catered lunch, and you'll have the opportunity to attend sessions of your choice. Sherri Kulwicki will be our capnote speaker. If you have ever attended one of her presentations, you know how inspiring she can be! Please make plans to attend!

Closing Thought

I've learned that th eless time I have to work with, the more things I get done - Andy Rooney

Johanna Hicks, B.S., M.Ed.

Extension Family & Consumer Sciences Agent

Hopkins County

1200-B W. Houston

P.O. Box 518

Sulphur Springs, TX 75483

903-885-3443 - phone

903-439-4909 - fax

jshicks@ag.tamu.edu

 

 

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