Snack SmartCollege Edition:

What to Eat When Hunger Strikes!Jenni Wolf

www.jenniwolf.wordpress.com

Snack AttackYou’ve been at class all day long, but still have one more late-afternoon power lecture to go when hunger strikes. You have five minutes before class, what snack do you grab?

You’ve just returned home late one night after a mega-long study sesh at the library and although you’re headed to bed, your stomach won’t stop growling. What snack do you reach for?

You’ve been studying biochem all morning, and feel like you could use something sweet to get you through the next hour until lunch. What do you choose to satisfy your mid-morning munchies?

What Makes a Good Snack?• A good snack should generally…– Have around 200 calories– Have less than 12 grams of fat– Contain a healthy balance of complex carbohydrates and

protein• At least 5 grams of protein• Whole grains

– Be high in fiber• at least 3 grams

– Be void of excess sodium and saturated fat– Involve fruits and/or vegetables

Read the Label!

Read the Label!

On-the-Go Snack Ideas

Homemade Snack Ideas

When to Snack?• The right time to snack will be different for everyone- listen to

your body– emotional hunger vs. physical hunger

• In general, one should try to eat something at least every three to four hours– Keep metabolism humming– Avoid energy crashes and junk food binges

• A snack may be needed prior to or after a workout depending on the intensity and the time of the last meal or snack

How Much to Snack?• The amount of energy (food) the body needs depends on age,

height, weight, metabolism, and physical activity level

• The Dietary Reference Intake equation for estimated energy requirement is:– Men: EER = [662 – (9.53 X age)] + PA* X [(15.91 X wt) + (539.6 X ht)] – Women: EER = [(354 – (6.91 X age)] + PA* X [(9.36 X wt) + (726 X ht)]

*PA = Physical Activity Factor

Physical Activity (PA) Factors for EER Equations:

• Sedentary = 1.0– Typical daily living activities

• Low active =1.12– Plus 30-60 minutes moderate activity

• Active 1.27– Plus ≥ 60 minutes moderate activity

• Very active 1.45– Plus ≥ 60 minutes moderate activity and 60 minutes

vigorous or 120 minutes moderate activity

How Much to Snack?• The amount of energy (food) the body needs depends on age,

height, weight, metabolism, and physical activity level

• The Dietary Reference Intake equation for estimated energy requirement is:– Men: EER = [662 – (9.53 X age)] + PA* X [(15.91 X wt) + (539.6 X ht)] – Women: EER = [(354 – (6.91 X age)] + PA* X [(9.36 X wt) + (726 X ht)]

• wt = weight in kilograms– 2.2lb = 1.0kg

• ht = height in meters– 1.0in = 2.54cm– 100cm = 1.0m

What’s your EER??

How Much to Snack?

• Fill in your diet with snacks to reach your daily caloric allowance

• Example: EER = 2000 kcal (2000 cal/day diet)– Breakfast = 500 calories– Lunch = 400 calories– Dinner = 600 calories– Two snacks = 250 calories each = 500 calories total

When you think you are hungry…

• Many times you may just feel hungry because you are bored or are looking for a distraction

• While it’s not good to eat when you are not hungry, sometimes it just can’t be stopped

• Try these snacks that are high in volume, yet low in calories:– Light popcorn, trail mix made with Cheerios and raisins, a non-fat latte,

fresh fruit with Greek yogurt or fresh vegetables with salsa for dipping– Craving candy? Try sucking on a Tootsie Pop or a few Dum-Dums- they

last awhile and are under 60 calories each and are fat-free

When you are hungry and short on time…

• When you have a busy day ahead, take time in the morning, or even the night before, to pack healthy portable snacks to fuel you through your day

• Sure, string cheese, yogurt, an apple, and the classic trail mix are all fine options, but they can get old fast. Instead, think outside the box and give these ideas a try:– dry-roasted edamame + Craisins,– apple slices and nut butter sandwiched between two apple-cinnamon rice cakes– overnight oats– half a pita stuffed with hummus + your favorite fresh veggies, – pretzels sandwiched with nut butter– hardboiled eggs

When you are “cooped up” in your dorm room and are sick of Dejope

food…• Get creative- you’ll be amazed at what you can make in the microwave!

– Try: A “baked” apple topped with granola and yogurt A “baked” potato or sweet potato stuffed with canned black beans and salsa An easy mug cake topped with nut butter (Pinterest has got you covered!) Whole wheat pasta or rice with steamed veggies topped with cheese Eggs scrambled in a mug with cheese and diced veggies

• Love Ramen? Can’t give up your Easy Mac? Try these tips to liven up the nutrition stats of these dorm room classics:– Leave out half of the Ramen seasoning packet to cut loads of added sodium- there is still

plenty of flavor!– Add in a cup of steamed veggies or canned tomatoes to your noodles- this bulks up your meal

while adding in an extra serving of the good stuff

• Visit the kitchen downstairs and bake up a big batch of fruit and nut granola, spicy or sweet roasted chickpeas, or roasted vegetable chips for easy snacking throughout the week

Share Your Favorite Snack

• Is it a good choice?– Does it fit the macronutrient guidelines?

• How can you improve its nutritional stats?

• What might be a better option?

Here’s to healthy, happy snacking!

Time to Taste!

Questions?