Power Munching

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Power Munching

• Deanna Conte M.S.,R.D.,L.D.

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Snacking

• Good vs Bad
• Its the American way
• 86 of people report regularly snacking during
  the day
• Accounts for 20 of daily intake
• High amount of guilt associated with snacking
  between meals

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Snackingthe thIN thing to do!

• Undeserved Bad image
• Prevents starve stuff pattern of eating
• Meant to compliment meals
• Should eat every 4-6 hours
• Helps maintain blood sugar levels and alertness
• May help some people to lose weight

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Nutrition 101

• 6 Major Classes of Nutrients
• Pro, Fat, CHO, Vits, Mins, Water
• Provide in 3 Balanced Meals 2 Snacks
• Food Guide Pyramid
• Guide to Good Eating

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Guide To Good Eating

• 2-3 Servings of Lean Meat/Poultry
• 2-4 Servings of Low Fat/Non-Fat Dairy
• 2-3 Servings of Fruit
• 3-4 Servings of Vegetables
• 6 servings of Grains
• Use Fats/Sweets/Oils in Moderation

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Food Guide Pyramid

• To be used in conjunction with the Guide to Good
  Eating
• Visual display
• Eat more from the bottom and less from the top
• Provides all essential nutrients
• Key is portion sizes!

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Daily Fat Budget

• Calories
• 1200
• 1500
• 1800
• 2000
• 2200

• Fat (grams)
• 40
• 50
• 60
• 67
• 73

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Key to Successful Snacking

• CHOICE
• AND
• CONTROL!!

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ID Your Snacking Style

• Starve and Stuff
• Most of your snacking takes place at night
• A bed time snack helps you sleep
• TV and snacks go hand-in-mouth
• When you walk in the dooryou are ravenous and
  eat the first thing that you see

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ID Your Snacking Style

• Briefcase Binger
• You always keep something at your desk
• The delivery and counter people know you by name
• Your middle desk drawer looks like a snack bar
• You save quarters for vending machines

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ID Your Snacking Style

• Dine and Dash
• Your car could double as a kitchen table
• In your opinion, who ever invented the
  drive-through was a genius
• Most of your coffee mugs have a spill proof lid
• Your glove box always has a stash of napkins

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ID Your Snacking Style

• The Nibbler
• Just a bite
• You cant pass up those free grocery samples
• You dont know how you gained weight b/c you
  never seem to eat
• Eat a whole bag of chips, no way. You always
  share.

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Snacking on the Go!

• Starve and Stuff
• air-popped popcorn with parmesan cheese
• pretzels with hummus
• low-fat cheese and crackers
• fresh fruit yogurt
• mini rice cakes PB
• mineral water
• vegetable sticks and hummus/low fat dip

• Briefcase Binger
• bagel with PB
• low-fat crackers cheese
• mini cans of tuna
• mini boxes of unsweetened cereal nuts
• fresh fruit yogurt
• pretzels with hummus
• low-fat microwave popcorn with parmesan cheese
• low fat pudding
• sugarless gum/candy

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Snacking on the Go!

• Dine and Dash
• bagels with low-fat cheese
• energy bars (should contain at least 10 grams of
  protein)
• rice-cakes with PB
• soft pretzels with hummus
• fruit and nuts
• diet soft drinks/ mineral water
• low-fat / low-sugar yogurt

• The Nibbler
• single serving of anything!
• mini bagels with low-fat cheese
• mini rice cakes with PB
• bite size crackers hummus
• fruit low-fat cottage cheese
• sugar free gum/candy
• diet soda/water

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Plan Your Snack Attack

• Coffee break crisis
• Afternoon pick me up
• Right before you workout
• Video viewing munchies
• Attending a sporting event

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Smart Snacking Strategies

• Pre-portion
• Pick your time and place
• Physical or emotional hunger
• Make a list of can have and cannot have
• End mindless munching
• Aim for 100-200 calories per snack

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Carbohydrates

• Carbohydrates mean calm and relaxing
• Serotonin response
• Surge and rebound effect
• Digested within 2 hours of ingestion
• Examples
• bagels, bread, crackers, pretzels, pasta, rice,
  chips, cookies

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Protein

• More slowly digested
• Longer period of satiety
• No serotonin response
• More alert
• Examples
• pudding, yogurt, cheese, cottage cheese, tuna,
  chicken, peanut butter, nuts

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Pre and Post-Exercise Meals and Snacks

• 30-60 minutes prior to exercise
• Recommend complex carbohydrates
• Help provide fuel for your muscles during
  exercise
• Prevent early fatigue
• Prevent ravenous hunger after exercise
• Avoid high fat and high protein snacks before
  exercise

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Fluids

• Prevent dehydration
• Dehydration can make you feel drowsy
• Recommend 6-8 cups of water per day (48-64 oz)
• When dehydrated it is easy to confuse hunger with
  thirst
• Avoid caffeine which may cause or exacerbate
  existing dehydration

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Conclusion

• AWARENESS
• PLANNING
• ATTENTION TO PORTION SIZES
• Leads to healthy snacking habits
• which may improve overall quality of your diet