Smart Snacking: Part One

By Dr. Madelyn  Fernstrom

It’s hard to make healthy foods choices when you’re running around, and don’t have time to preplan. In the perfect world, you’d be carrying a fruit, or small protein bar, or a small bag of nuts when you need a snack. In the real world, this is much tougher.

This week, I’m going to focus on four popular destinations for snacking:  the mall, the movie theatre, the ballpark, and the airport.

While healthy eating does not require snacking, it’s an eating style that many people enjoy. One or two well-spaced snacks can be a great boost for weight control, as long as you account for those EXTRA calories. A loose definition of a snack is around 125-225 calories (it can be less).

At the mall: If you’re looking for something sweet, try a small soft-serve frozen yogurt or ice milk (think Dairy Queen, McDonald’s, or I Can’t Believe It’s Yogurt). A one-cup serving is about 200 calories. Share with a friend and you’ve cut the calories in half. Skip the toppings to save calories and money. Try a bowl of vegetable or tomato soup, a filling snack at around 150 calories (skip the cream soups). A small order of steamed vegetables (sauce on the side) from an Asian fast-food restaurant is another 100-calorie choice. Adding a small scoop of brown rice to the veggies takes your total snack calories to 200.  

At the movies: If you’re a movie snacker, it’s not easy! A surprisingly calorie-controlled choice is a frozen slushy. With half the calories of soda, a slushy is a drink and a frozen treat all together. For around 150 calories, you can indulge guilt-free. And you don’t have to be a kid to choose the kid’s pack. For about 210 calories, you get a fun-size candy bar,  and two cups of popcorn. Add a bottled water or a diet soda and you’re all set. Avoid the “movie-sized” (giant!) bags and boxes of candy unless you’re sharing with at least two other people. 

What other snacks have you found at the mall and the movies?

Eating at the Ballpark

By Dr. Madelyn Fernstrom

A day at the ballpark puts a smile on the face of most everyone I know. As you make your way to your seat, you’ll see all kinds of tempting foods. And even if you keep walking straight to your seat, you’ll constantly be reminded throughout the game by the vendors who pass through the aisles!

Here are some of my best tips to keep in mind. Following them will allow you to enjoy both the ballgame AND indulge in some fun ballpark foods. One big hint—when it comes to ballpark foods, sharing is a good word to keep in mind!

Think a large soft pretzel is a healthy choice because it’s low in fat? Don’t be fooled, since that doughy delight has about 500 calories!

Debating between the peanuts and Cracker Jack? For the same 6 ounces of each – the Cracker Jack has only 600 calories, while the nuts weigh in with a whopping 1,000 calories and 100 grams of fat (equivalent to eating three cups of cheese!).

While the foot long hotdogs look tempting, covered with chili and cheese, you’d need to walk 9 miles to walk that off – about 900 calories. Stick with a regular size dog and cut those calories in half!

Looking for a “cheesy” option? Stick with a plain personal pan pizza, at 500 calories, and skip the nachos that’ll set you back close to twice that!

How about some beer? Most 12 ounce regular beers have 150 calories. If you choose a typical light beer, you’ll save 50 calories.

Making a non-alcoholic choice? If you’re not picking water or a diet soda – stick with a 16-ounce (medium) regular soda at around 200 calories, instead of a smoothie of the same size with about 450 calories.

Any other ballpark foods you’d like to hear about? Let me know!