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									Snack Facts                                                                                                                                                         Snacks Fit,
                                                                                                                                                                  Choose Balance
                                                                                                               Kidnetic (a component of ACTIVATE)
   Potato chips are known to contain various       Pretzels contain flour with folic acid,                
   amounts of fat, but most people do not know     a form of folate. Folate is a B vitamin that
   that chips also contain 8.8 mg of vitamin C,    reduces the risk of some serious types of                 American Council for Fitness & Nutrition
   0.5 mg of iron and a whopping 362 mg of         birth defects when consumed before and
   potassium per one ounce serving. Potassium      during pregnancy.                                     President’s Council on Physical Fitness and Sports
   is an important mineral that helps maintain                                                             
   normal blood pressure.                                                                                                   Take 10!TM
   Potato chips, which are mostly cooked in
   trans fat-free oils, are America’s favorite                                                                       The President’s Challenge
   comfort food.
                                                                                                               Executive Office of the President and
   Recent studies indicate that regular                                                                    U.S. Department of Health & Human Services
   consumption of peanuts and other nuts,                                                               
   as part of a healthy diet, may actually lower

                                                                                                             Web Resources
   the risk of heart attack.

   Peanuts as a snack are a nutrition pow-
   erhouse; one-fourth cup provides 9
   grams of protein, zero cholesterol,
   15 grams of unsaturated fat, 3.3
   grams of fiber and 245.5 mg of

   Popcorn is a good source of fiber
   providing about 3 grams per 3 cups of
   popped corn. A 3-cup serving of popcorn
   also provides about 35 mg of magnesium.
   Magnesium is an important mineral that
   helps maintain nerves and muscles and is an
   important component of bone tissue.

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                                                                                                    Alexandria, VA 22314                Denver, CO 80231
 Healthy Lifestyles                                 Snacks Fit                                                                                                                           Choose Balance
A healthy lifestyle includes a balanced diet        The snack food industry provides numerous choices for consumers in the snack category, which fit into all types                  The snack food industry is involved in helping
                                                                                                                                                                                     Americans improve their nutrition and fitness level.
and regular exercise. Snacks are “fun food”         of eating plans. This sample meal plan shows how active women consuming 1,600 to 2,000 calories-a-day can                        Snacks are an essential part of a balanced diet and
and, with proper portioning and daily activ-        include snacks in a well-balanced diet. (The amount of calories consumed should be balanced with activity level.)                with thousands of choices available to consumers
ity, can easily fit into a balanced diet. Eating                                                                                                                                     today, it is easier than ever to incorporate variety in
                                                                                                                                                                                     the diet. The industry supports many programs
snacks in between meals can help regulate           Meal Plan                                                     *A wide variety of snacks can be included in a balanced
                                                                                                                                                                                     that strive to promote healthy lifestyles through
                                                                                                                   diet. Listed below are snacks that can be interchanged
blood sugar levels throughout the day giv-          BREAKFAST                                 196 calories         with the ones in the accompanying meal plan.
                                                                                                                                                                                     nutrition education and physical activity. The pro-
                                                                                                                                                                                     grams listed below are just a few examples of the
ing individuals more sustainable energy.            Cornflakes                    1 cup            110 cal
                                                                                                                                                                                     ways in which the Snack Food Association, in part-
                                                    Skim milk                    /2 cup             40 cal        Snack Choices
   Limiting a child’s intake of certain foods                                                                                                                                        nership with national organizations, is making a
                                                    Strawberries                  1 cup             46 cal
increases the child’s desire for those foods.                                                                                                                                        difference in health.
                                                                                                                  Snack Type                        Serving size          Calories
                                                    MORNING SNACK                             175 calories
                           And, adults who                                                                        Potato chips                               1 oz.            150    American Council for Fitness and Nutrition (ACFN),
                                                    Apple Medium w/peel                             80 cal.
                           completely eliminate     Peanut butter               1 tblsp.            95 cal.       Bag of pretzels (sourdough)                1 oz.            100
                                                                                                                                                                                     The American Council for Fitness and Nutrition
                           the foods they love      LUNCH                                     552 calories        Baked tortilla chips             18 chips/1 oz.             110    is composed of food, beverage and consumer
                           from their diets have    Tuna salad sandwich:         2 slices         180 cal.        With salsa                       2 Tbsp./1 oz.               10    products companies, and related organizations
                                                     Grain bread                                                                                                                     that share an interest in promoting research,
                           less success losing      Solid white tuna               4 oz.          143 cal.
                                                                                                                  Peanuts                                    1 oz.            160
                                                                                                                                                                                     education and policies designed to promote a
                           weight and keeping       Lite mayonnaise             1 tblsp.           50 cal.        Microwave popcorn (light)**       1 cup popped              140    healthy balance between fitness and nutrition.
                                                    Lettuce                     2 leaves            7 cal.        Baked chips                      1 oz./11 chips             110
                           it off.                  Tomato                       2 slices          10 cal.                                                                           America on the Move,
                                                                                                                  Corn chips                                 1 oz.            155
                              Exercise is an im-    Potato chips*                  1 oz.          150 cal.                                                                 
                                                    Baby carrots                        6          12 cal.        Beef jerky                                 1 oz.            116    America On the Move is a national initiative dedi-
                           portant part of a                                                                                                        1                                cated to helping individuals and communities
                                                                                                                  Dried fruit (banana chips)        /2 cup/1 oz.              150
                           healthy lifestyle, yet   AFTERNOON SNACK                           100 calories                                                                           across our nation make positive changes to
                                                    Pretzels*                      1 oz.          100 cal.        **Most bags contain 2.5 servings per bag when popped.              improve health and quality of life. By focusing on
38% of the U.S. population does not
                                                                                                                                                                                     individuals and communities AOM strives to
engage in physical activity. Snacks help fuel       DINNER                                    550 calories
                                                                                                                                                                                     support healthy eating and active living habits in
                                                    Frozen dinner:              1 entree          270 cal.
the energy needed for daily physical activity        Chicken parmesan                                                                                                                our society.
and playtime.                                       Tossed salad                  Large           150 cal.
                                                    Lite dressing               1 Tblsp.           30 cal.                                                                           Kidnetic (a component of ACTIVATE),
   Consumers who want low-fat snacks                                                                                                                                       
                                                    Pudding w/skim milk           1 cup           100 cal.
                                                                                                                                                                                     Kidnetic is a fun, interactive website designed to
should try pretzels, popcorn, baked potato                                                                                                                                           help kids tap into their own energy through good
                                                    EVENING SNACK                             120 calories
chips, baked tortilla chips, rice cakes, dried      Baked tortilla chips with      1 oz.          110 cal.                                                                           nutrition and regular physical activity. It offers
                                                    Salsa*                      2 Tblsp.           10 cal.                                                                           activities to get kids up and moving while they are
fruit, or animal crackers.
                                                                                                                                                                                     online and encourages them to talk to their parents
                                                                                                                                                                                     about healthy lifestyles. While making healthy
                                                    TOTAL                                   1693 calories                                                                            living fun it also provides resources for parents.

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