Karen's Keynotes
by Karen Armstrong, Human Development Extension Agent
Rolette County

Smart Snacking for National Nutrition Month

What do you think of when you hear the word “snack?” Are you thinking cookies, chips, candy and pop? If you are, you better think again!

In the past three decades Americans’ snack intake have steadily increased. Three out of four adults eat at least one snack a day.

Snacks can be healthy and fit into your daily food intake. The trick is to make healthy snacks available. Snacks are usually chosen because they are convenient. By keeping healthy foods on hand it is easier to make smart snacking choices. Snack foods such as cookies, chips and candy can still fit into your overall diet, just not every day. Enjoy them as a treat on special occasions.

Snacking can have advantages if well planned. Smart snacking helps you avoid getting too hungry and eating more than necessary at meals. Snacking keeps you “fueled” all day long so you can think more clearly and perform better. Snacking makes sense if you stay within your total daily calorie allowance.

To control snacking develop a plan. What are you going to eat? * Eat a variety of foods; avoid the rut of selecting the same snack all the time.

* Limit your consumption of high fat and high salt foods like potato chips.

* Choose foods from the basic food groups: breads, cereals and grains, vegetables and fruits,
milk products, and meats.

* Try these healthy snacks: a piece of fruit, raw vegetables, string cheese, whole-wheat crackers, or frozen yogurt.

Where will you eat?

* Take time to sit down and enjoy your snack. Eat slowly and you will feel more satisfied.

* Avoid snacking in front of the TV or computer.
It’s easy to get distracted and lose track of how much you are eating.

How much you will eat?

* Don’t snack out of the bag or box. Measure out how much you will eat and put the rest away.

*Read labels and pay attention to serving sizes.
Snacking adds calories to your diet but snacking can also fill in nutrition gaps.
If  eaten in excess, snacking can pack on some pounds.

When will you eat?

* Establish a pattern with eating. Snack at regular times duringthe day.
Space snack times between meals. Avoid snacking too close to mealtime.
If snacks are eaten within an hour of a meal they may interfere with your appetite at the meal.
If your snack choice wasn’t a healthy choice your body will be missing out on needed nutrients.

* Healthy snacking can help control appetite and give you more energy.
In recognition of March, National Nutrition Month, choose snacks wisely!
Start today for a healthy tomorrow!

What is Your Fat Intake

Fats come in a variety of sizes and shapes. They may be identified as saturated, monosaturated or polyunsaturated. Each class has its own chemical structure and properties. The concern is that certain classes of fat are linked to cholesterol and increased risk of heart disease.

I will be sharing a program entitled "Watching Your Fat Intake" at three locations this week. The program will help you identify how fat intake contributes to heart disease risk. Learn the difference between saturated, mono and polysaturated fats, their likely food sources and how to interpret fat related information found on the food label. The program will be conducted at the Rolla Senior Citizen's Center at 12 noon, Monday March 4th, the Dunseith Senior Center 11:15, Tuesday March 5th and the Rolette Senior Center at 11:30 on Friday, March 8th. The program is open to all interested  individuals.

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Updated March 8, 2002 Shelley Armstrong Webmaster