Released December 3, 2008
AUBURN UNIVERSITY, Ala. — As families look for ways to reduce food expenses, snack foods may be a good place to begin.
“Many of us could reduce our waistlines by reducing snack foods, but between meal snacks are important for young children,” says Shirley Whitten, a regional Extension agent with the Alabama Cooperative Extension System. “It’s important to remember that snacks should fit into the recommendations of My Pyramid. That means healthy snacks should consist of whole grain breads or cereals, vegetables, fruits, dairy products or protein foods,” she says.
Although children and adults alike are bombarded by advertisements for snacks and beverages that are not nutritious, these should be eaten infrequently and in small amounts. Making the shift to healthier snacks can not only save money, but also provide better nutrition. Remember that designating such foods as chips, candy, sports drinks and sweetened beverages as “sometimes” foods will only work if adults lead by example. Parents cannot expect children to be happy with water or milk if the parents are chugging soft drinks.
Improving Snack Habits
Whitten offers some tips for providing healthy, economical snacks:
- Advance planning of meals and snacks will be well worth the small amount of time it requires. Planning helps avoid the temptation to eat out or get take-out food because there’s “nothing at home to prepare quickly.” It also helps avoid food waste and extra last-minute trips to the grocery store when consumers are likely to make poor selections.
- While it is not necessary to prepare everything at home from scratch, preparation of some snacks and meals at home saves money. More importantly foods prepared at home are generally more nutritious than convenience foods that are often high in sodium, fat, sugar and calories.
- Portion control of snack foods, particularly the “sometimes” foods, is important for good nutrition, but can also help save money. When less healthy snacks are served to children, give them only the recommended serving size. If children are allowed to take the entire bag of chips or package of cookies with them to watch television, they are likely to finish the package. Instead, provide only the recommended portion and then offer fruits, vegetables or another healthy snack if more food is requested.
- Vary snack foods to avoid boredom and desire for less healthy foods.
- Save money by drinking tap water instead of buying bottled water. In addition to saving money, tap water has fluoride, which is protective for teeth.
- Avoid buying impulse items, such as candy bars, at the checkout counter. To reduce the temptation, don’t shop when you or your children are hungry. Shop without children when possible.
- Sweetened beverages and sports drinks are expensive and contribute to weight gain and tooth decay if consumed in large quantities. Many 20-ounce drinks have up to 18 teaspoons of sugar and provide no other nutrients. Overconsumption of sports beverages is of concern to dentists because the acid they contain contributes to tooth decay.
“Some argue that healthy snacks, such as fruits and vegetables, are more expensive than less healthy choices, but this is not the case when snacks are served in the appropriate amounts,” Whitten adds.
Healthy Snack Choices
Healthy snack ideas include ½ cup fresh, canned or frozen fruits. It is not necessary to buy large expensive pieces of fruit when small apples, oranges or other fruit provide ½ cup servings. Fruit juice could be provided occasionally, but it is better to have whole fruit because of the fiber it provides. Wash and cut up vegetables and keep refrigerated to serve with salsa or a small amount of salad dressing for snacks. Other healthy snacks include whole grain crackers (eight small squares) with cheese or peanut butter, 1 cup popcorn, whole grain bread with peanut butter and a small amount of jelly, whole grain cereals, yogurt (preferably sugar-free), cheese cubes, ¼ cup nuts or a slice of sandwich meat.
Although it is difficult to find an upside to our troubling economy, parents can take advantage of the situation to teach children about money management, decision-making and healthy food shopping.
For more information on healthy snacks and menu plans visit http://www.mypyramid.gov.
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Contact: Shirley Whitten, (256) 532-1578
