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Pack
your own little snack packs
March 16, 2006
Suzanne Havala Hobbs
When
we were young, Mom doled out the treats in measured amounts.
Now food manufacturers are doing it for her.
Kraft, Nabisco and other food companies are selling familiar
products – such as Cheez-It crackers and Sandies shortbread
cookies – wrapped in tidy and controlled 100 calorie
packages.
There are advantages to having your snacks delivered in single-serving
doses. They’re portable and – in the case of cookies
and crackers – there’s no refrigeration needed.
And you know exactly how many calories you’re getting.
If you’re watching your weight, that can be very helpful.
Just grab ‘n’ go.
But there are downsides, too.
They’re not cheap – close to $3.00 for six snack
packets. Then there’s the environmental impact of all
the packaging – the wrappers around the scant handfuls
of food, plus the big wrapper around the packet that contains
the little packets.
But the big consideration is that most of these snacks are
low in nutritional value. Most of the cookies and crackers
are made with low-fiber refined flour and sugar. A few bites
and they’re gone, which may leave a lot of people reaching
for another.
And another.
That’s not to say that snacks don’t have value,
even for those of us trying to lose a few pounds.
Having a mid-morning or afternoon snack can keep hunger in
check and prevent the binging that can happen when you allow
yourself to become too hungry. For many people, a light snack
can boost energy levels and even prevent a hunger headache.
So how do you get the convenience and flavor of store-bought,
calorie-rationed snacks but get something nutritious and save
money, too?
Pack your own low-calorie snacks.
I’m not just talking about fresh fruit either, though
fruit is always a perfect choice. That’s because a 100-
or 150-calorie snack isn’t a lot of food, and fresh
fruits – and vegetables, too – provide a lot of
bulk and nutrition for the calories.
Keep a supply of small plastic sandwich bags or reusable containers
on hand for packing. Then think of some healthful snacks that
you can take to school or the office. For starters:
* Part-skim mozzarella string cheese sticks (2 sticks).
* Graham crackers (2 full sheets).
* Fresh strawberries or pineapple chunks dipped in chocolate
syrup. Carry a couple tablespoons of syrup in a small plastic
container and pack a cup of strawberries or half cup of pineapple
chunks separately.
* A baked apple topped with cinnamon, a sprinkle of brown
sugar and a dollop of nonfat vanilla yogurt.
* A handful of chocolate-covered raisins.
* Vegetable sticks – red and green bell peppers, carrots,
jicama, cucumber – and cherry tomatoes (1 cup) and fat-free
Ranch dressing dip (1/4 cup).
* Nonfat lemon, vanilla or coffee-flavored yogurt (1 cup).
* A few whole grain crackers and a tablespoon of peanut butter.
* A parfait made by layering one cup of fruit salad with a
half cup of nonfat vanilla or lemon yogurt.
* Half an apple, sliced, spread with one tablespoon of peanut
butter.
* An oatmeal raisin cookie and a cup of coffee with skim milk.
* A cup and a half of frozen grapes.
* A slice of cinnamon raisin bread with a teaspoon of honey.
If you think about it, taking your own snacks from home is
likely to give you more variety, too, in addition to being
healthier. For the bit of extra effort it takes to portion
out your own, the advantages can be considerable.
And remember: When it comes to controlling snacks, you can
do it better than the food companies can.
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