Can Snacking Be Part of a Healthy Eating Plan?

Can Snacking Be Part of a Healthy Eating Plan? American Dietetic Association Says Yes -- If You Choose Wisely

Snacks can help optimize your energy and mental power, control your weight, reduce the load on your heart and prevent heartburn.

Food and nutrition experts at the American Dietetic Association say your snacking habits should help balance your diet, not add unneeded calories or fat.

"To get all the essential nutrients your body needs in a day, snacking can be very beneficial to your overall health and well being," says Katherine Tallmadge, registered dietitian and spokesperson for the American Dietetic Association.

"As long as snacks are planned, small and balanced, they can really help fuel your body for activities throughout your day.

I often tell my clients to snack up to three times a day, but limit the snack calories to 100 to 200 calories. It helps keep them satisfied throughout the day and they are less likely to binge late at night while watching television or working on the computer," Tallmadge says.

"I like to recommend snacks that provide a little carbohydrate, protein and small amount of fat, if any. Mix and match with whatever your taste preference may be and you can be energized throughout your day.”

Here are some great suggestions:

* medium banana and one tablespoon of peanut butter: 200 calories, 8.5 grams of fat, 3 grams of fiber
* medium apple with skin and one-ounce string cheese: 190 calories, 6.5 grams of fat, 3 grams of fiber
* one-quarter cup of raisins and one-half cup plain yogurt: 170 calories, 0 grams of fat, 1.5 grams of fiber
* two cups of popcorn, unbuttered, sprinkled with cayenne pepper: 80 calories, 1 gram of fat, 2 grams of fiber
* one-half cup of pretzels and mustard: 93 calories, 1 gram of fat, 0.5 grams of fiber
* ten regular tortilla chips and one-quarter cup salsa: 188 calories, 10 grams of fat, 2 grams of fiber
* one cup of dry cereal and one cup of one percent milk: 200 calories, 3 grams of fat, 3.5 grams of fiber
* six ounces of skim milk, one-half tablespoon cocoa, one-half tablespoon sugar, dash cinnamon and vanilla extract: 102 calories, 5 grams of fat, 0 grams of fiber.
* one small corn tortilla, one-half ounce grated reduced fat cheddar cheese, 1 chopped tomato, 1 tablespoon jalapeno pepper slices: 109 calories, 2 grams of fat, 2.7 grams of fiber
* two tablespoons of skim milk ricotta cheese, one-third cup sliced fresh strawberries, one-third cup fresh blueberries, one-third cup fresh raspberries: 100 calories, 1 gram of fat, 5.2 grams of fiber
* one slice of angel food cake with one-third cup of fresh berries: 100 calories, 0.2 grams of fat, 1.6 grams of fiber
* one whole-wheat pita pocket, three ounces of tuna fish packed in water with tomato slices: 185 calories, 1 gram of fat, 4.7 grams of fiber

With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation's largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being.

National Nutrition Month®, created in 1973, celebrates its 30th anniversary in March 2003 by promoting healthful eating and providing practical nutrition guidance.