Snack Facts Snacks Fit, DID YOU KNOW? Choose Balance Kidnetic (a component of ACTIVATE) Potato chips are known to contain various Pretzels contain flour with folic acid, http://www.kidnetic.com 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 http://www.acfn.org 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 http://www.fitness.gov normal blood pressure. Take 10!TM http://www.take10.net Potato chips, which are mostly cooked in trans fat-free oils, are America’s favorite The President’s Challenge http://www.presidentchallange.org 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, http://www.HealthierUS.gov 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 potassium. 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. 1711 King Street, Suite One 7555 East Hampden Ave., #412 Alexandria, VA 22314 Denver, CO 80231 1-800-628-1334 www.healthypotato.com www.sfa.org 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 1 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. www.acfn.org 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. www.americaonthemove.org 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 www.kidnetc.com 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.