Smart Snacking: Part 2

By Dr. Madelyn Fernstrom

Earlier this week, I checked out the snacks at the mall and at the movies. Today I’ll take a look at what to eat at the airport and at sporting events. Remember that snacking is not a requirement for healthy eating. If you choose to include a snack or two, remember to count those calories as part of your daily intake. A reasonable guideline for a snack is 125-225 calories, or even less.   

At the airport. You might be tempted to grab a big bag of nuts and raisins as a healthy choice for a snack. While that IS a heart-healthy combo and the calories sound right at about 150 per serving, there are often 5-6 servings per bag. Even with good intentions, it’s hard not to eat the whole bag! A better choice is a KIND bar, a minimal-ingredient bar that you are likely to find at any kiosk at the airport. You get the same great taste of fruit and nuts in a calorie-controlled bar (about 200 calories). Try a small skim milk latte for around 120 calories, and skip the sugary syrups or ask for the sugar-free version. If you’re traveling with someone, split a turkey sandwich (skip the mayo). At many shops, including Subway, you can order half of a sandwich.  

At the stadium. It’s football season and you’ll find a lot of temptation, especially at Heinz Field. Stick with a small bag of Cracker Jack® for under 200 calories. Skip the peanuts unless you’re sharing with four other people — they are usually too tempting to eat just a handful. I don’t often recommend hot dogs, but they are actually a reasonable calorie choice when compared to typical stadium food. A regular-size hot dog topped with mustard and sauerkraut has about 225 calories. 

A big part of mindful eating is snacking smart. When you are an informed and aware, it’s easier to be a smarter and healthier eater. And remember my motto: There are no bad foods, just bad portions.

What are your thoughts on snacking while at the airport or watching the “big game”?

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?