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2003 Volunteer Leader Training Guide
Snacking: It's a Way of Life

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Handouts & Visuals

Introduction

Snacking is a good way to manage hunger. But has snacking gotten out of control? Research shows that in the last 16 years, snacking among children and adults has increased dramatically. Experts determined that snacks account for about 25 percent of total daily calories for both children and adults. The snacking trend points to the need for better snack choices and more focus on how snacks can fit into a healthful eating plan.

Target Audience

• Adults

• Children

Objectives

• Understand how snacks are a part of maintaining a healthy diet.

• Understand the difference between "nutrient dense" and "empty calorie" snack foods.

• Choose "nutrient dense" snack foods more frequently over "empty calorie" snacks.

• Shop for and prepare healthy snacks.

Major Teaching Points

• Snack foods are traditionally higher in calories, fat, sodium and sugar, and consuming more calories than you need can cause weight gain.

• Choosing "nutrient dense" snacks more often provides a higher proportion of nutrients in relation to calories per serving.

• Snacks are important at any age – children can get about 25 percent their calories from snack foods; therefore, it is important to make wise decisions. Older adults, on the other hand, may need less energy from food but still need just as many of the nutrients in food.

Outline for Teaching Lesson

The snack attack…it can hit you in the car, at the store or when you are just sitting home watching TV. According to the American Dietetic Association, 75 percent of adults eat at least one snack a day. You may have grown up thinking snacking was a no-no. Whereas, mindless munching can lead to weight gain, planned nutritious snacks can be an important part of your daily intake. Snacks can help you get the nutrients you need for good health. We can all enjoy snacks if we choose nutritious foods low in fat and calories and eat snack-size portions.

Snacks can be beneficial. We know that babies need to eat every 2-3 hours, and young children have small stomachs that need frequent fueling. Both adults and kids may get up to 25 percent of their daily calories from snacks. Active teenagers need more calories to support their growing bodies. As adults we continue to desire snacks, but the need for calories decreases. Older adults sometimes can eat only small portions at a time and may benefit from smaller, more frequent meals or snacks.

Let’s take a closer look at some snack myths:

Myth 1: Snacks spoil your appetite for meals.

Fact: Snacking can help control your appetite. A small snack 2-3 hours before a meal can prevent you from overeating at your next meal.

Myth 2: Snacking is the same as eating junk food.

Fact: Snack foods from the base of the Food Guide Pyramid (grains, vegetables and fruits) can be a part of a healthy diet.

Myth 3: Healthful snacking means I can never eat potato chips again.

Fact: All foods can fit. One snack, one meal or one day of eating cannot make or break your health. Your food intake over time is more important. Balance your food intake with physical activity. Choose from a variety of foods from the Food Guide Pyramid and watch your portion sizes. Plan your snacks into your whole day. Balance high-fat snacks with low-calorie choices at meal time.

Myth 4: Snacking causes cavities.

Fact: Frequent snacking can promote cavities because your teeth are exposed to food (and decay-producing bacteria) for a longer time. Choose foods that are not sticky and brush your teeth after snacking to help prevent cavities. Sugary and sticky foods contribute to tooth decay; be sure to brush your teeth after eating dried fruit, chocolate, soft drinks, honey, jam, jelly, canned sweetened fruits, syrups, candies or caramel corn.

Be a Smarter Snacker

• Choose snacks from the base of the Food Guide Pyramid. The grain, vegetable and fruit groups provide a lot of vitamins and minerals your body needs. Include whole grain crackers, cereal, plain popcorn, raw vegetables and fresh fruits. Choose foods that are high in fat and sugar less often.

• Combine foods from two or three food groups for tasty, nutritious snacks. Many of the recipes provided in the handout include snack ideas from at least two food groups.

• Plan for snacks when grocery shopping. Shop for healthy, good-tasting and fun-to-eat snack foods from all the food groups. Compare the food labels of similar products.

• Watch your portion sizes. Snacks should not take the place of your regular meals. Eat snack-size portions.

• Give kids a choice of snacks. The key is to have nutritious snacks on hand. Always keep the following on hand: apples, oranges, bananas, cottage cheese, carrots, cucumbers, celery sticks, peanut butter, whole grain crackers, raisins, vegetable or fruit juice, bagels, graham crackers, cheese, cereal, instant soup, fruit juice bars, nonfat yogurt and rice cakes. Be sure to set a good example. Children model themselves after their parents.

Cravings Got You Raving?

Be prepared for snack attacks. Store healthy snacks in your desk drawer, glove compartment and cupboards.

Summary

Nutritious snacks can be part of a healthy diet if you remember to choose snacks from the base of the Food Guide Pyramid more often, compare food labels, eat snack-size portions and balance your food intake with physical activity.

Handouts

• Healthy Snacks

• Smart Snacking – Improve Your Health Without Great Wealth

• Smart Snack Recipes That Children Can Help Prepare

• Owl cutouts (See PDF)

References

• Purdue University Cooperative Extension Service, Family Nutrition Program Training Manual

• Arkansas 5-A-Day Program

Christine Stachowiak, Area EFNEP Coordinator

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