People who have busy schedules may
need snacks to supply nutrients they miss
when they skip meals.
To get the most nutrients from your
snacks, it’s important to plan ahead. First,
think about when and where you will snack.
Think about the types of snacks you will
eat each time. Try to select mostly foods
from the major food groups that are rich
in vitamins and minerals and low in fat,
cholesterol, sugar, and sodium. These tips
can help you make the best snack choices.
• To have a sweet snack, carry fresh
fruit or dried fruit instead of buying
cookies or candy from a vending
machine.
• For a crunchy snack, pack carrot
sticks or a snack bag of breakfast
cereal instead of buying chips.
• If you want a cold snack, have
frozen, nonfat yogurt or frozen fruit
juice bars. You could also freeze
washed grapes or a peeled banana.
• Have vegetable juice, fruit juice, or
low-fat milk for a liquid snack instead
of soft drinks.
• Keep your snacks small so they
don’t ruin your appetite at meal-
time. If a snack is to replace a meal,
choose meal-type foods, like sand-
wiches, salads, and fruits.
Preparing Snacks
Preparing nutritious snacks is quick and
easy, 14-5. In fact, many of the most nutri-
tious snacks require little or no preparation.
For instance, you only need to open the
14-5
Snacks can come from a variety of foods. Snacks can come from a variety of foods.
Snack mix made with
bite-sized wheat, rice, corn, and
bran ready-to-eat cereals.
Popcorn—lightly
salted or spiced,
but little or no
butter,
margarine, or oil.
Whole-grain
crackers with
peanut butter
and raisins.
Celery stuffed with peanut butter
or a low-fat cheese spread.
Pita bread stuffed
with chopped
vegetables
seasoned with
a low-fat salad
dressing.
Fresh fruits.
Dried fruits.
Raw
vegetables.
Frozen
juice
pop.
Bran muffin.
Snacking
Chapter 14 When You’re on the Go 265
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