Snacking fills in nutrient gaps and provides opportunities to eat often-neglected foods such as fruits and vegetables. A healthy snack quenches hunger and prevents overeating at mealtime. But snacks are often a source of calories from foods consumed in excess. The percentage of calories from snacks has increased from 18 percent to 24 percent of the diet between 1977 and 2006. Contributing factors include food choice and portion. Considering this, the popularity of commercial 100-calorie snacks is not surprising. However, nutrition experts often point to their poor nutritional value. As a solution, making your own 100-calorie snacks can provide good nutrition and calorie control.
Step 1
Shop for snacks. Visit the produce section, snack aisle, dairy case and bulk foods section of your grocery store. Look for dried fruit, whole grain pretzels or crackers, popcorn, fresh or frozen fruit and vegetables, yogurt, cottage cheese, nuts, seeds and spreads like hummus or vegetable dip.
Step 2
Calculate the snack portion equaling 100 calories. Check the Nutrition Facts label for serving size. This may be a measured amount, such as a cup; in weight, such as 30g; or in a number of items, such as 6 crackers. Next check calories per serving. Divide the serving size by the number of calories per serving. Multiply this number by 100 to get the 100-calorie portion. Make a note of this portion on the package or in your food journal -- now you won't have to do the math again. When a nutrition fact label is not available -- such as with fresh fruit and vegetables -- use an online food and nutrient database such as MyFood-A-Pedia (see Resources).
Step 3
Pack your snacks. Use measuring cups or spoons, your food scale, or count your food items to portion 100-calorie your snacks. Once divided into 100-calorie portions, package your snacks in to-go containers or snack bags. Dry goods like raisins or whole grain pretzels and crackers can be divided long in advance. If you wish, you can portion the entire package into 100-calorie amounts. Perishable foods or those typically eaten fresh, like yogurt or fruit, should be portioned at snack time or a day ahead if being stored in your lunch bag/box with a freezer pack.
Tips and Warnings
- Building a balanced snack is as easy as 1, 2... that's it. Choose one food from two food groups. This improves the chances that your snack is balanced in terms of carbohydrate, protein, fat, fiber and nutrients. For example, combine a dairy food with a fruit, a whole-grain food with a protein. Delicious ideas include apples slices and peanut butter, yogurt and blueberries, carrots and hummus, avocado and whole-wheat pita. Use snack time as an opportunity to boost your intake of healthy plant foods like fruits, vegetables and whole grains. These foods are typically least consumed in the American diet but provide fiber and nutrients essential to good health. Most tend to be lower in calories, therefore helping you get a satisfying snack within your snack-calorie goal. Don't ignore beverage calories. Choose water most often. When drinking other beverages, make sure to check the Nutrition Facts label and portion your serving just as you would with solid foods. Reducing sugary drinks or eliminating them completely may help with weight control and decreases your the risk of developing diabetes.
- Although nutrition experts typically recommend snack calories fall between 100 and 200 calories, everyone's needs are different. To determine your recommended caloric intake, consider using an online calorie counter. Of course it's always wise to seek the advice of your doctor or a qualified nutrition professional like a registered dietitian, especially if you have health concerns.
Things You'll Need
- Snacks
- Measuring cups
- Measuring spoons
- Scale
- Internet access
- Snack bags
- Food storage containers
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