Prepare healthy snacks like parfaits with low-fat yogurt, oatmeal or granola and fruit and store them in clear containers in the refrigerator. Increase intake of whole grains and dairy foods.Keep the refrigerator stocked with high-protein foods like yogurt, hard-cooked eggs or reduced-fat string cheese portioned out for snacking.This makes it easier to keep healthy, refrigerated options at eye level. When purchasing a refrigerator, look for one with the freezer on the bottom. Use clear storage containers to encourage certain foods and put less healthful or more indulgent items behind closed doors or at the bottom of the refrigerator/freezer. Place healthy snack foods like yogurt, veggie sticks or fruits where they can easily be seen and consumed. Put cereal, soft drinks, chips and other less nutrient-dense foods away in cupboards and leave fruits or other healthy snacks out on the counters. Be mindful of what is left out on the counter.Make sure to pick up a variety of foods from all the food groups. Snack wisely beforehand to avoid feeling hungry at the grocery store. Don't go grocery shopping while hungry.After arriving home from the store, immediately portion out foods by serving size to avoid eating straight from the container, which increases consumption. Use smaller containers, plates or utensils to limit portion sizes.Have more than one option available to meet personal needs, tastes and preferences. ![]() These are great examples of convenient, affordable favorites that can be mixed and matched. Stock the house, car or office with foods such as apples, nut butters, cheese and whole-grain crackers. ![]() Pair milk, cheese, yogurt, nuts, hard-cooked eggs or peanut butter (convenient, affordable, protein-rich foods) with a food such as an apple, whole grain crackers or celery from another food group. Healthy snacks combine foods from at least two food groups and often include protein-rich foods that promote satiety, helping maintain longer satisfaction between meals. By choosing from multiple food groups and following purchase and storage tips, snacks can make up for nutrient gaps while satisfying hunger and cravings. Having strategies in place to create healthy snacks can lead to fewer impulse snacks and greater awareness of food choices. Most snack foods are high in sugar and salt and low in nutrients, and they may be contributing to an increasingly overweight and obese population.įortunately, snack opportunities can be used to improve eating habits. By 2008, 65% of adults were snacking two or more times a day. Forty years ago, 73% of adults snacked once a day or not at all. ![]() Eating habits of both adults and children have changed dramatically in the past few decades, shifting from three square meals to all-day snacking. Snacks, the foods eaten between meals, account for up to one-quarter of daily calories for adults in the United States.
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