Transcript snacking savvy - Oklahoma Cooperative Extension Service

Healthy Living A-Z
SNACKING SAVVY
Name
Title
County
2009
Oklahoma Cooperative Extension Service
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Today you will learn:
• To look at snacks as a part of an
overall food plan.
• To view fruits & vegetables as
viable, nutritious, easy to prepare
snacks.
• To keep snacks safe to eat.
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Oklahoma Cooperative Extension Service
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The best snacking strategy
CHOOSE NUTRITIOUS
SNACKS
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Oklahoma Cooperative Extension Service
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Fruits & vegetables are:
• Colorful
• Low in calories
• High in:
• Vitamins
• Minerals
• Dietary fiber
• Phytochemicals
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Oklahoma Cooperative Extension Service
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Recommended amounts/day
• Amount you should eat is based on
calorie intake
• 4-1/2 cups (9 servings)/day for
the reference 2,000-calorie level
• 2-1/2 cups (5 servings)/day for
1,200-calorie level
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Oklahoma Cooperative Extension Service
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One serving of fruit =
• 1 medium piece
• 1/2 cup cut-up
fresh, canned, or
frozen
• 6 ounces 100%
juice
• 1/4 cup dried
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Oklahoma Cooperative Extension Service
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One serving of vegetable =
• 1 cup raw leafy
• 1/2 cup cooked
(fresh, canned or
frozen) or raw
(except leafy)
• 6 ounces juice
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Oklahoma Cooperative Extension Service
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Ask yourself:
• Does this snack
add to a
healthy diet?
• Where does it
fit on
MyPyramid?
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Oklahoma Cooperative Extension Service
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Snack Foods” such as:
• 1 ounce chips = 2 teaspoons fat
• Milk chocolate bar = 3 teaspoons
fat + 5 1/4 teaspoons sugar
• Doughnut = 2 3/4 teaspoons fat +
5 1/2 teaspoons sugar
• Can of pop = 8 2/3 teaspoons sugar
• Slice of cherry pie = 3 3/4
teaspoons fat + 4 tablespoons sugar
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Oklahoma Cooperative Extension Service
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Good snack are:
• Nutritious … part of your overall
food plan
• Low in empty calories
• Easy to prepare
• Accessible …. on hand
• Inexpensive
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Oklahoma Cooperative Extension Service
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Lifestyle Tips:
1. Keep snacks small.
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Oklahoma Cooperative Extension Service
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2. Keep total calorie intake the
same & reduce the size of meals
as you add snacks.
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Oklahoma Cooperative Extension Service
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3. Focus on the snack while
eating
• Serve snacks on a
plate or dish so you
know how much you’re
eating.
• Sit while you eat.
• Turn off the
television.
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Oklahoma Cooperative Extension Service
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5. Eat fewer “snack foods” …
sugared soft drinks, chips,
cookies, candy, etc.
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Oklahoma Cooperative Extension Service
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6. If you miss breakfast,
have it for a snack!
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Oklahoma Cooperative Extension Service
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7. Keep wholesome, ready-toeat fruits & vegetables handy on
the counter or in the frig, and
enjoy snacks often!
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Oklahoma Cooperative Extension Service
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8. Keep food safe.
• Wash your hands before preparing
or eating snacks!
• Wash fruits & vegetables before
preparing, even melons and oranges!
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Oklahoma Cooperative Extension Service
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8. Keep snack foods safe.
• Control temperatures
• Heat leftovers to 165oF
• Leave refrigerated foods at
room temperature no longer
than 2 hours, 1 hour if the
temperature is over 90oF
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Oklahoma Cooperative Extension Service
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Snacking is a way of life for
most of us. Enjoy fruits &
vegetables as snacks daily!
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Oklahoma Cooperative Extension Service
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Today you have learned
• Snacks can be a healthful part of
your overall food plan.
• To eat fruits & vegetables for
nutritious, easy to prepare snacks.
• To prepare nutritious snacks.
• To keep snacks safe to eat.
2009
Oklahoma Cooperative Extension Service
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Oklahoma Cooperative Extension Service
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