Healthy Children Healthy Futures

The key to smart snacking is choosing nutritious foods to keep you satisfied and energized until your next meal. Keep most portions small. Go big on veggies! Plan ahead so you'll be less likely to eat something that's high in unhealthful fats or added sugar.

• Choose cookies, cakes and other sweets only occasionally. Pick lower fat or sugar-free choices when you do have them.
• Try not to add sugar to cereal, grapefruit or hot beverages.
• Choose fewer sugary foods, like hard candy, candy bars and soda. • Buy baked chips when you want to munch.
• Beware of buttery popcorn, like at the movies; choose air-popped or get it without the butter.
• When eating a high-fat or highsugar snack, portion out a small serving rather than eating from the box or bag.

HEALTHFUL SNACKS
• Enjoy nuts and seeds; they're rich in nutrients and hearthealthful fats. But, since they're high in calories, just a handful is a good serving size. (Note: Nut allergies are common.)
• Try plain or fruit yogurt sprinkled with whole grain cereal or lowfat granola.
• Fruit with peels (bananas) are tasty, grab-andgo picks.
• Choose raw veggies and dip them in low-fat dressing.
• One scoop of low-fat ice cream or a cheese or veggie pizza slice is a healthy snack.

• Instead of snack chips, enjoy a handful of whole grain cereal as a "munchie."
• Stock up on canned, water-packed fruit when it's on sale. Canned food can be stored for over a year.
• Compare the salad bar price per pound to individual produce prices per pound. Salad bar picks are usually more costly, but not always.

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8 Habits of Healthy Kids^® Physical Activity TV and Videos Fruits and Vegetables Healthy Snacks Dairy Foods Water Fast Food Choices Bigger is not better! Top Nutritition & Fitness Myths

Snack on healthy foods and less junk food and sweets The key to smart snacking is choosing nutritious foods to keep you satisfied and energized until your next meal. Keep most portions small. Go big on veggies! Plan ahead so you'll be less likely to eat something that's high in unhealthful fats or added sugar. LESS HEALTHFUL SNACKS • Choose cookies, cakes and other sweets only occasionally. Pick lower fat or sugar-free choices when you do have them. • Try not to add sugar to cereal, grapefruit or hot beverages. • Choose fewer sugary foods, like hard candy, candy bars and soda. • Buy baked chips when you want to munch. • Beware of buttery popcorn, like at the movies; choose air-popped or get it without the butter. • When eating a high-fat or highsugar snack, portion out a small serving rather than eating from the box or bag. HEALTHFUL SNACKS • Enjoy nuts and seeds; they're rich in nutrients and hearthealthful fats. But, since they're high in calories, just a handful is a good serving size. (Note: Nut allergies are common.) • Try plain or fruit yogurt sprinkled with whole grain cereal or lowfat granola. • Fruit with peels (bananas) are tasty, grab-andgo picks. • Choose raw veggies and dip them in low-fat dressing. • One scoop of low-fat ice cream or a cheese or veggie pizza slice is a healthy snack. $ Money-Saving Suggestions $ • Instead of snack chips, enjoy a handful of whole grain cereal as a "munchie." • Stock up on canned, water-packed fruit when it's on sale. Canned food can be stored for over a year. • Compare the salad bar price per pound to individual produce prices per pound. Salad bar picks are usually more costly, but not always.
	© 2007 Healthy Children Healthy Futures