The following are hints for choosing snack foods:
- Choose your foods carefully. Avoid empty-calorie snacks that are high in sugar, fat, salt and calories but low in nutrients.
- Buy or prepare snacks that are low in sodium and fat. If high sodium and fatty snacks are not in the house they will be hard to eat.
- When you have time to prepare your own snacks, modify your recipes. Cut down the amount of sugar and fat. Substitute Stevia in place of sugar whenever possible. Replace butter or margarine with liquid oils when possible.
- When preparing other snacks, try seasoning with spices such as basil, dill, lemon juice and garlic or onion powder instead of salt. Use fruit juices as sweeteners.
- If you are trying to lose wei.ght, watch portions of nuts, seeds, dried fruits and mmodified sweets that may be healthful but high in calories.
- Snack on foods that contain complex carbohydrate and fiber. They contribute nutrients, such as vitamins and minerals, as well as calories. Keep fruits and vegetables on hand in the refrigerator. They make excellent snacks.
- Beware of commercially manufactured snack foods, energy bars, etc. They are frequently similar to candy bars and often contain saturated fat, sugar, salt with a lower quality sources of protein.
- Examine the ingredient list and nutrition labeling on purchased snack items.
- Plan ahead to make sure you have appropriate and appealing snacks available.
- If your meal plan includes snacks, plan for them and enjoy them.