Snack Wise

Name the Candy Bar

Name the Fruit or Vegetable

Almond Joy Mounds Butterfinger Twix

KitKat Rolo Baby Ruth 3 Musketeers

Snickers Milky Way Pay Day 100 Grand

Name the Candy Bar (Answers)

5

Name the Fruit or Vegetable (Answers)

Apple Cantaloupe Cucumber Avocado

Pomegranate Red Cabbage Papaya

Artichoke

Yam KiwiTomato

Squash

Healthy Snacking Tips

• S: Smaller Portions • N: Not in front of the TV• A: Am I really hungry? • C: Choose low-fat foods from MyPlate• K: Kitchen is a good place to eat • S: Sit Down, Slow Down, Savor and

Enjoy!

(#4)

What are calories?You hear people say “That’s loaded with calories!” What does that mean?

Definition: A calorie is the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.

The important word is ENERGY. Calories are the energy that fuels our bodies.

The get energy from what we eat and drink. We use energy by physical activity.

(#5)

How are they determined?

Here’s how many calories are in 1 gram of each:

– Carbohydrate = 4 calories– Proteins = 4 calories– Fats = 9 calories

Fat and Calories Calories Fat (grams)

Oatmeal Raisin Oatmeal Raisin Cookie Cookie

Regular 107 3.5 gramsFat Free 106 0.5 grams

Peanut ButterPeanut ButterRegular 190 17 grams

Reduced Fat 190 12 grams

Ice CreamIce Cream Regular 145 8 gramsNonfat 90 1.5 grams

10

Which has fewer calories?

17 French fries

1 cup noodles 1 ounce chips

1 ounce pretzels

Which has fewer calories?

17 French fries

1 cup noodles 1 ounce chips

1 ounce pretzels

To have balance, look beyond the

calories…

12 ounces low-fat milk

12 ounces cola12 ounces 100% juice

12 ounces orange soda

Ora

nge

soda

Healthier Snack Options

• Low fat yogurt • Veggies and low fat

dip • String cheese• Pretzels • Peanut butter &

jelly toast • Low fat microwave

popcorn • Fruits

• Granola bars • Baked tortilla chips

& salsa • Peanut butter &

celery sticks • Low-fat or skim

milk • Graham crackers &

milk • Cereal & milk

Percent Daily Value (%DV)

• Shows how a food fits into a daily diet • Based on 2000 calorie diet • Interpreting Percent Daily value

– 5% is Low – 20% is High

• Fat, saturated fat, cholesterol, sodium should have a low %

• Fiber, calcium, iron, vitamin A, vitamin C should have a high %

(#6-9)

Reading LabelsHow many calories would you consume if you eat the whole package?

How many grams of fat?

500 calories

24 grams of fat

Reading Labels

Which nutrients have high values?

Fat, sodium, and calcium Which nutrients have low

values? Vitamin A, Vitamin C & IronWhat nutrient is this food

lacking? Dietary Fiber

When Snacking…

• Healthy snacking tips• Fat vs. calories• Remember to read the food labels!• Sit down and enjoy!

ActivityLabel Reading

Project Sponsors• USDA Project Funded

through the Supplemental Nutrition Assistance Program (SNAP)

• School District of Philadelphia

• Department of Nutrition Sciences, Drexel University