88 Unit 1 Getting Started in the Kitchen
Copyright Goodheart-Willcox Co., Inc.
Many snack foods are easy to make. Some
require no cooking. Others can be quickly
heated in a microwave oven. Even if you are just
learning your way around the kitchen, you can
make simple snacks with ease.
Problems with Some Snack Foods
Popular snack foods such as chips and candy
contain large amounts of sugar, fat, and salt
(sodium). There is a reason why these foods are
so well liked. Research shows that people tend to
prefer foods with sugar over those without sugar.
Fat gives foods appealing creamy and crunchy
textures. Salt provides an instant burst of flavor
on the tongue. Each of these components stim-
ulates the desire to eat. When all three of these
components are in a food, the food becomes
more difficult to resist.
A big problem with these types of snack
foods is that they provide nothing but empty
calories, or calories with few nutrients. If you are
tempted to eat large quantities of these foods,
you risk gaining unhealthy weight (Figure 5.2).
One of the best strategies for limiting snacks
that are high in sugar, fat, and salt is to simply
not keep them around. You cannot snack on
foods that are not in your cupboard. If you want
to occasionally enjoy these types of foods, make
them a treat that you must go out to get.
Choosing Healthy Snacks
Some people choose sugary snacks, like
candy bars, for a quick burst of energy. These
foods provide only a short-term boost. With a bit
of planning, you can have snacks on hand that
are nutritious and simple to prepare. Snacks that
are higher in fiber, such as fresh fruits and whole
grains, sustain you and help you feel full longer.
Snacks that include some protein, such as nuts
and cheese, can help improve mental focus, too.
When stocking up on healthier snack
options, you need to be discerning (show good
judgment). Foods such as yogurt, whole-grain
crackers, and cheese slices are handy to grab
when you are in a hurry. However, you should
eat these snack foods in moderation. Yogurt
can be high in sugar. Crackers and cheese often
contain fair amounts of fat and sodium. You need
to read nutrition labels to be sure the products
you buy meet your goals for healthy snacking.
Look for healthy alternatives to less nutri-
tious snack choices. Instead of buying a bag of
potato chips, make homemade chips by toasting
whole-grain bagels, pita bread, or tortillas.
Instead of ice cream, try frozen bananas pureed
in a food processor for a similar creamy texture.
Dips and spreads can be turned into snacks
in no time. You can prepare them ahead and store
them in the refrigerator. Keep a supply of cut fresh
fruits and vegetables, and whole-grain crackers on
hand to use for dipping (Figure 5.3). Flavorful dips
can also double as sandwich spreads or even be
used as the sauce for unique pizza recipes.
You can make healthier versions of dips
and spreads sold in stores. For a creamy base,
start with plain nonfat yogurt. This can replace
higher-fat ingredients such as sour cream,
mayonnaise, and cream cheese listed in many
traditional recipes. Make homemade salsa from
fresh tomatoes and onions to avoid the sodium
in ready-made salsa. Use canned chickpeas, a
little olive oil, and some seasonings to whip up
a batch of fiber-rich hummus. Blend fresh herbs,
garlic, and a small amount of olive oil to make a
light pesto.
Keeping Snacks “Snack-Sized”
One important point about snacking is
portion size. Remember that snacks are small
amounts of food. Some researchers believe
Figure 5.2 Many popular snack foods tend to be
high in sugar, fat, and sodium—nutrients for which
most Americans exceed recommended limits. For
which nutrients do the snack foods listed here fail to
meet the Smart Snack Standard?
Smart Snack Standards
Nutrient Smart Snack
Standard
Candy
Bar
Caramel
Popcorn
Potato
Chips
Calories 200 calories or
less
250 120 160
Sodium 200 mg or less 140 mg 70 mg 150 mg
Total Fat 35% of calories
or less
36% 15% 56%
Saturated
Fat
Less than 10%
of calories
18% 0% 9%
Sugar 35% by weight
or less
39% 50% 2%
Smart Snack Standards provided by the USDA
Copyright Goodheart-Willcox Co., Inc.
Many snack foods are easy to make. Some
require no cooking. Others can be quickly
heated in a microwave oven. Even if you are just
learning your way around the kitchen, you can
make simple snacks with ease.
Problems with Some Snack Foods
Popular snack foods such as chips and candy
contain large amounts of sugar, fat, and salt
(sodium). There is a reason why these foods are
so well liked. Research shows that people tend to
prefer foods with sugar over those without sugar.
Fat gives foods appealing creamy and crunchy
textures. Salt provides an instant burst of flavor
on the tongue. Each of these components stim-
ulates the desire to eat. When all three of these
components are in a food, the food becomes
more difficult to resist.
A big problem with these types of snack
foods is that they provide nothing but empty
calories, or calories with few nutrients. If you are
tempted to eat large quantities of these foods,
you risk gaining unhealthy weight (Figure 5.2).
One of the best strategies for limiting snacks
that are high in sugar, fat, and salt is to simply
not keep them around. You cannot snack on
foods that are not in your cupboard. If you want
to occasionally enjoy these types of foods, make
them a treat that you must go out to get.
Choosing Healthy Snacks
Some people choose sugary snacks, like
candy bars, for a quick burst of energy. These
foods provide only a short-term boost. With a bit
of planning, you can have snacks on hand that
are nutritious and simple to prepare. Snacks that
are higher in fiber, such as fresh fruits and whole
grains, sustain you and help you feel full longer.
Snacks that include some protein, such as nuts
and cheese, can help improve mental focus, too.
When stocking up on healthier snack
options, you need to be discerning (show good
judgment). Foods such as yogurt, whole-grain
crackers, and cheese slices are handy to grab
when you are in a hurry. However, you should
eat these snack foods in moderation. Yogurt
can be high in sugar. Crackers and cheese often
contain fair amounts of fat and sodium. You need
to read nutrition labels to be sure the products
you buy meet your goals for healthy snacking.
Look for healthy alternatives to less nutri-
tious snack choices. Instead of buying a bag of
potato chips, make homemade chips by toasting
whole-grain bagels, pita bread, or tortillas.
Instead of ice cream, try frozen bananas pureed
in a food processor for a similar creamy texture.
Dips and spreads can be turned into snacks
in no time. You can prepare them ahead and store
them in the refrigerator. Keep a supply of cut fresh
fruits and vegetables, and whole-grain crackers on
hand to use for dipping (Figure 5.3). Flavorful dips
can also double as sandwich spreads or even be
used as the sauce for unique pizza recipes.
You can make healthier versions of dips
and spreads sold in stores. For a creamy base,
start with plain nonfat yogurt. This can replace
higher-fat ingredients such as sour cream,
mayonnaise, and cream cheese listed in many
traditional recipes. Make homemade salsa from
fresh tomatoes and onions to avoid the sodium
in ready-made salsa. Use canned chickpeas, a
little olive oil, and some seasonings to whip up
a batch of fiber-rich hummus. Blend fresh herbs,
garlic, and a small amount of olive oil to make a
light pesto.
Keeping Snacks “Snack-Sized”
One important point about snacking is
portion size. Remember that snacks are small
amounts of food. Some researchers believe
Figure 5.2 Many popular snack foods tend to be
high in sugar, fat, and sodium—nutrients for which
most Americans exceed recommended limits. For
which nutrients do the snack foods listed here fail to
meet the Smart Snack Standard?
Smart Snack Standards
Nutrient Smart Snack
Standard
Candy
Bar
Caramel
Popcorn
Potato
Chips
Calories 200 calories or
less
250 120 160
Sodium 200 mg or less 140 mg 70 mg 150 mg
Total Fat 35% of calories
or less
36% 15% 56%
Saturated
Fat
Less than 10%
of calories
18% 0% 9%
Sugar 35% by weight
or less
39% 50% 2%
Smart Snack Standards provided by the USDA