Lake Austin Spa Resort
Due to demanding schedules, people are always eating out or eating on the run. Learning how to snack is one way for you to make better food choices. Most people should not go longer than 3-4 hours without nourishment. The key to snacking is to spread out the food consumed throughout the day, by dividing the total daily calories needed into 3 small meals and frequent snacks. When large meals are consumed the body is not as efficient in breaking down the food to use it for fuel.

• When you ignore your body's hunger signal you often end up making poor choices at the next meal and eat too much or too quickly. Avoid this by choosing a snack that is about 150 calories. Pay attention to portion sizes.

• Snacks can be used for fuel for a longer period of time when carbohydrate is combined with a fat or protein. The reason for this is that absorption and digestion will be slowed and leave you feeling more satisfied.

Snack Ideas:

• 1 T. peanut butter; 1 oz low-fat, whole-wheat crackers and or ½ cup skim milk

• ½ bagel; 3 T fat free or lite cream cheese

• Nachos: 1 oz tortilla chips; ¼ cup fat free refried beans; ½ oz grated light or fat free cheese

• 1 cup yogurt; ¼ cup high fiber dry cereal

• ½ cup 1-2 % cottage cheese; ½ cup fruit

• 1 small (1oz) bran muffin; ½ cup skim milk

• ½ English muffin; 1 oz Canadian bacon; ½ slice lite cheese

• 1 T peanut butter or 1 oz cheese; 1 medium apple with the peel

• ½ cup trail mix: roasted soybeans, freeze dried veggies, sesame seeds, peanuts; pretzels, dried fruit

Strategies in Planning Snacks:

• Plan out meals and snacks the night before.

• Have a variety of healthy snacks available to pack (have some non-perishable choices at home as well as items that may require refrigeration).

• Be prepared and have snacks on hand at the office and in the car to avoid making choices that you would not otherwise make.

Eating Out:

• Most restaurants have at least some healthy choices. The key is to pay attention to the method of cooking and portion sizes.

• Be able to identify foods that are high in fat because they are high in calories. Some foods that are high in fat include: butter, fried foods, creams sauces & gravies, sour cream, bacon or steaks, oils, pastries, and chocolate.

• Remove chips, bread, crackers, etc. that are brought out to the table before the meal or take only a small amount (8-10 tortilla chips will be a bread and a fat serving).

• Try to choose dishes with colorful vegetables and ask for dressings and sauces to be on the side or not at all.

• Always try to leave a little food on your plate or request a take-out box toward the end of your meal. Order an appetizer or split a meal with a friend.