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?

Food “Holidays”?

By Dr. Madelyn Fernstrom

It brought a smile to my face when I learned that another “food holiday” occurs in the same month as Nutrition Month (March). That’s right – I’m talking about National Chip and Dip Day – Friday, March 23! 

Who doesn’t love a salty, crunchy snack? And while mounds of fried chips and cheese and sour-cream-based sauces might come to mind to “celebrate,” I’d like to suggest a few healthier ways you might indulge in the American favorite of “chips and dip.”

First, the chips. If you find it tough to limit your intake to a single serving of regular chips (corn, potato, or any other kind), then swap for baked chips or popchips as a tasty replacement. You won’t compromise taste and flavor with the drop in oil, but can indulge in more chips for the same calories (about 10 with full-fat, compared to about 16 with lower-fat alternatives). That’s a huge plus for real-life eating! You might be curious to try the increasingly popular kale chips – but they’re not a calorie savings (alas, they’re fried), and you’d have to eat loads of them to get any significant nutritional punch.

An easy swap for sour-cream-based dips is low- or non-fat Greek yogurt. It’s thick and creamy and cuts the calories and fat in the standard version by about 60%. Or try a thick and chunky variety of salsa – nearly calorie-free, and filled with taste. Packed with fiber and protein, hummus is readily available in supermarkets or easy to make yourself by blending a can of chickpeas with some chopped garlic and lemon juice (and if you choose, a couple of tablespoons of sesame oil). A related dip is black bean, which can be spiced up or down to your liking (think chopped jalapenos).

As the weather warms up, and we’re looking for easy appetizers, chips and dip can be a healthy addition. And one more tip: Add a plate of raw mini carrots, celery, or red pepper sticks – or other fresh veggies of your choosing – as another option for dipping.

Other healthy ideas for chips and dips?