Choosing Healthy Foods
:: Buying Snacks On The Go
A lot of snack choices are high in fat and sugar, and low in vitamins and nutrients. It's OK to enjoy chips and chocolate bars occasionally, but not every time you reach for a snack! Most vending machines, catering trucks and variety stores have lots of healthier snack options - try one of these tips the next time you're snacking on the run:
Smart Size It!
Keep an eye on the portion size. A snack is meant to be a mini-meal to help your body get all of the essential nutrients needed throughout the day and should keep you feeling satisfied until the next meal. Choose snacks in smaller packages. Share larger packages with a friend or co-worker or save some for later.
Balance your snack!
Choose a snack that has foods from at least two of the four food groups in Canada's Food Guide. An apple (Vegetables and Fruit) with a low fat muffin (Grain Products) or a low fat yogurt (Milk and Alternatives) with some sunflower seeds (Meat and Alternatives) are examples of healthy snacks.
Quench that thirst!
Low fat milk (white or chocolate) and 100% pure fruit or vegetable juice provide more nutrients than pop and sugar sweetened drinks, fruit flavoured juice, coffee and tea. Don't forget to "smart size it" though.
Choose lower fat foods more often!
Balance your snack choices with some lower fat options such as: vegetables and fruit (always a good choice), low fat Milk and Alternatives (skim, 1% or 2% milk, Kefir, fortified soy beverages, low fat yogurt, and low fat cheese), plain popcorn, fig bars, a handful of trail mix, or a fruit and cereal bar.
Choose fibre-rich foods more often!
Many of the "on the go" foods can be low in fibre. Pick whole grain choices whenever you can. Vegetables and fruit are naturally low in fat and are packed with fibre and other nutrients. Having vegetables and fruits more often than juice is also a great way to get more fibre. They can also help you feel full and satisfied.
Don't wait 'til it's too late!
When you are overly hungry you may be more likely to grab a candy bar or a bag of chips. Plan ahead. Stock your desk, lunch bag or knapsack with some healthy snacks from home. A piece of fruit, cereal bars and trail mixes are all great portable choices.
Healthy Eating for Busy People