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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?

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