Snack Attack Tactics!
Take the snack comparison and see for yourself...
Kristine Napier, M.P.H., R.D., L.D.
Nutrio.com Team
We've done our homework to give you the proof you need about what kinds of snacks you should choose. We've compared the calories, fat grams, and price of some snacks -- some popular ones kids eat all the time, and some, well, some snacks we'd like you to eat more often to build that lean, mean fighting machine. We want you to save your money to buy a Frisbee, basketball, rollerblades, or for a ticket to get into the roller rink this Friday night. You can do that by choosing snacks at the grocery store each week with your parents.
1 medium banana
2 graham crackers + 2 Tbsp cream cheese
1 medium apple
1 1/2 cups skim milk + 4 Tbsp. Ovaltine (hot or cold)
Total Cost: $1.61
Total Calories: 619 calories
Total Fat: 14.2 grams fat
SNACK PLAN 2
1/2 bag (about 1/2 pound!) baby carrots dipped in salsa (1/2 jar!)
8 oz. container your favorite yogurt
Total Cost: $1.94
Total Calories: 319 calories
Total Fat: 1.7 grams fat
SNACK PLAN 3
1/4 head bok choy (about 6 stalks) dipped in taco dip (1/2 cup sour cream plus 1/4 package taco seasoning mix).
Total Cost: $0.99
Total Calories: 144 calories
Total Fat: 2.1 grams fat
SNACK PLAN 4
2 cups Total Raisin Bran Cereal + 2 cups skim milk
1 orange
Total Cost: $1.35
Total Calories: 597 calories
Total Fat: 2.9 grams fat
SNACK PLAN 5
1 whole wheat english muffin + 2 Tbsp. peanut butter
1 1/2 cups skim milk
1 medium apple
Total Cost: $1.37
Total Calories: 523 calories
Total Fat: 18 grams fat
SNACK PLAN 6
1/2 pound grapes dipped in lemon yogurt (a whole 8-ounce container)
6 graham crackers
1 1/2 cups skim milk
Total Cost: $2.95
Total Calories: 876 calories
Total Fat: 11.3 grams fat
SNACK PLAN 7
20 oz. soda pop
1 grab-bag (11 ounces) chips
3 snack cakes
Total Cost: $4.20
Total Calories: 2,407 calories
Total Fat: 129 grams fat
SNACK PLAN 8
1 can potato chips
2 20-oz. bottles of soda pop
Total Cost: $3.47
Total Calories: 1,620 calories
Total Fat: 77 grams fat
SNACK PLAN 9
2 20-oz. bottles of soda pop
2 candy bars
Total Cost: $2.78
Total Calories: 1,040 calories
Total Fat: 20 grams fat
SNACK PLAN 10
1 candy bar
1 20-oz. bottle of soda pop
2 snack cakes
Total Cost: $2.07
Total Calories: 770 calories
Total Fat: 22 grams fat
Try these other kind-to-your body snacks that don't cost a lot:
Nutrio.com Team
Kid or adult, it's just plain hard to get through the day without a snack. In fact, eating something between meals can keep you going strong to study harder, play sports better, and just feel more energetic.
So, what's the catch? You need to choose the foods your body needs without going overboard on calories and fat. At the same time, you should work in as many nutrients (those things your body craves) as you can.
We've done our homework to give you the proof you need about what kinds of snacks you should choose. We've compared the calories, fat grams, and price of some snacks -- some popular ones kids eat all the time, and some, well, some snacks we'd like you to eat more often to build that lean, mean fighting machine. We want you to save your money to buy a Frisbee, basketball, rollerblades, or for a ticket to get into the roller rink this Friday night. You can do that by choosing snacks at the grocery store each week with your parents. Check out our comparison chart below, and then some additional ideas after that. Some snack plans have enough stuff to handle a couple of snack attacks.
<Nutrio.com's Snack Comparison Chart:
SNACK PLAN 1
1 medium banana
2 graham crackers + 2 Tbsp cream cheese
1 medium apple
1 1/2 cups skim milk + 4 Tbsp. Ovaltine (hot or cold)
Total Cost: $1.61
Total Calories: 619 calories
Total Fat: 14.2 grams fat
SNACK PLAN 2
1/2 bag (about 1/2 pound!) baby carrots dipped in salsa (1/2 jar!)
8 oz. container your favorite yogurt
Total Cost: $1.94
Total Calories: 319 calories
Total Fat: 1.7 grams fat
SNACK PLAN 3
1/4 head bok choy (about 6 stalks) dipped in taco dip (1/2 cup sour cream plus 1/4 package taco seasoning mix).
Total Cost: $0.99
Total Calories: 144 calories
Total Fat: 2.1 grams fat
SNACK PLAN 4
2 cups Total Raisin Bran Cereal + 2 cups skim milk
1 orange
Total Cost: $1.35
Total Calories: 597 calories
Total Fat: 2.9 grams fat
SNACK PLAN 5
1 whole wheat english muffin + 2 Tbsp. peanut butter
1 1/2 cups skim milk
1 medium apple
Total Cost: $1.37
Total Calories: 523 calories
Total Fat: 18 grams fat
SNACK PLAN 6
1/2 pound grapes dipped in lemon yogurt (a whole 8-ounce container)
6 graham crackers
1 1/2 cups skim milk
Total Cost: $2.95
Total Calories: 876 calories
Total Fat: 11.3 grams fat
SNACK PLAN 7
20 oz. soda pop
1 grab-bag (11 ounces) chips
3 snack cakes
Total Cost: $4.20
Total Calories: 2,407 calories
Total Fat: 129 grams fat
SNACK PLAN 8
1 can potato chips
2 20-oz. bottles of soda pop
Total Cost: $3.47
Total Calories: 1,620 calories
Total Fat: 77 grams fat
SNACK PLAN 9
2 20-oz. bottles of soda pop
2 candy bars
Total Cost: $2.78
Total Calories: 1,040 calories
Total Fat: 20 grams fat
SNACK PLAN 10
1 candy bar
1 20-oz. bottle of soda pop
2 snack cakes
Total Cost: $2.07
Total Calories: 770 calories
Total Fat: 22 grams fat
Try these other kind-to-your body snacks that don't cost a lot:
- Trail mix: Raisins, peanuts, craisins, soy nuts, and a sprinkle of mini chocolate chips. Mix, store in the refrigerator and measure out a quarter cup for snacks. Wash down with a glass of skim milk.
- Peanut butter on whole wheat toast
- Sliced kiwi dipped in extra-calcium cottage cheese
- Flip-top can of your favorite fruit or mixture of fruit
- 1 cup chocolate soy milk + 1 cup frozen raspberries or strawberries whipped up in the blender
- Apple sliced and dipped in cinnamon
- Peach sliced and dipped in cinnamon
- Salsa spread on a flour tortilla; roll and eat
- Salsa on lettuce
- An apple with 1 of your favorite cookies
- A banana with 1 of your favorite cookies
- A banana spread with a little peanut butter and dotted with raisins (okay, we know you made these in pre-school, but they still taste good!)
- Cinnamon toast spread with non-fat cream cheese
- 1 cup of your favorite cereal (no marshmallows, please) + 1 cup skim milk
- Banana chips dipped in non-fat sour cream + cinnamon
- 4 colors of veggies dipped in as much salsa as you want
- A bag of baby carrots
- Two giant carrots
- Celery dipped in taco dip (mix up some taco seasoning with some nonfat sour cream)
- Broccoli dipped in peach yogurt (this is an awesome snack!)
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