The healthy snack challenge

Charlyn Fargo, Contributor

For almost anyone trying to watch their weight, choosing healthy snacks can be a challenge. Yet, the bottom line is, we need snacks in a healthy diet. Snacks can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.

So what makes a healthy snack? If you are not sure if a snack is healthy, read the Nutrition Facts label. If the calories coming from fat are more than half of the total calories, it is not a healthy choice. Pay attention to the portion size given on the label. It's easy to eat more than this amount. Avoid snacks that list sugar as one of the first few ingredients.

Other factors to think about:

The snack should be the right size, a good balance between enough calories to satisfy you but still not too many. Under 100 calories is a good guide.

Pick foods that are low in fat and sugar and high in fibre and water. This means an apple is better than a bag of chips.

Aim for fruits, vegetables, and whole-grain snacks.

Naturally sweetened is better than foods and drinks that contain added sugar.

Fresh fruit is a healthier choice than a fruit-flavoured drink. Foods and drinks that list sugar or corn syrup as one of the first ingredients are not healthy snack choices.

Put snacks in small plastic containers or bags so they are easy to carry in a pocket or backpack. Putting snacks in containers helps you eat the right size portion. Plan ahead and bring your own snacks to work.

Avoid junk-food snacks like chips, candy, cake, cookies and ice cream. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house. It's OK to have an unhealthy snack once in a while. Never allowing any unhealthy snacks or sweets may result in sneaking these foods. The key is balance and moderation.

Other tips

Replace the candy dish with a fruit bowl.

Store foods like cookies, chips or ice cream where they are hard to see or reach. Put ice cream at the back of the freezer and chips on a high shelf. Move the healthier foods to the front, at eye level.

If your family snacks while watching TV, put a portion of the food in a bowl or on a plate for each person. It's easy to overeat straight from the package.

Information courtesy of the National Institute of Health.

Charlyn Fargo is a registered dietitian at Creators Syndicate writers and cartoonists, at www.creators.com.