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Try These Ideas to Tame Snack Attacks

“I’m hungry! What’s to eat?” Most of us have thought or heard this, especially after school or work. Well-chosen snacks can keep kids and adults energized for work and play. Consider these snack tips.
Try These Ideas to Tame Snack Attacks

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Be a Smart Snack Shopper

  • What is the serving size? How many calories does a serving provide?
  • How much saturated fat and trans fat do the snacks contain? These types of fat are not heart-healthy.
  • Does the snack contain fiber?
  • How do the snacks compare in vitamins and minerals, such as vitamin C and iron?
  • What is the unit price (price per ounce or other unit)? This information usually is found on the edge of grocery store shelving.

Try These 100-calorie Snacks to Curb Your Appetite

  • Half an apple with 2 teaspoons of peanut butter or sunflower seed butter
  • Half an English muffin with 1 teaspoon of peanut butter or sunflower seed spread (“Sunbutter”)
  • 1 cup of raw carrots with 3 tablespoons of nonfat dressing
  • 10 grapes with 2 tablespoons of cream cheese fruit dip

Get more ideas for after-school snacks by reading “Now Serving:Nutritious After-school Snacks!” at

Good Nutrition Doesn’t Have to Be Expensive

Scenario: You have been asked to send 24 snacks for your child’s classroom. The school requires the snacks come in the  original packaging from the store, but the teacher may do a “nutrition activity” with the ingredients.

Check out this comparison. Option 1 gets an “A” for great nutrition. It includes whole grains and dried fruit and could be a “make your own trail mix” activity. Option 2 provides no fruit and is high in fat and sugar. What grade would you give it?

Option 1

Cost* (for 24 snacks)

Option 2

Cost* (for 24 snacks)

"Make Your Own Trail Mix"
Resealable plastic sandwich bags $1.00 Fruit-flavored snacks $3.98
Whole-grain fish crackers $3.49 Mini doughnuts $4.38
Whole-grain cereal (chocolate) $2.50 Fruit-flavored drink $4.77
Raisins $2.50
Pretzel sticks $1.99
Cups for water $1.50
Total cost $12.98 Total cost $13.13
*Cost per snack $0.54 *Cost per snack $0.55

*Prices vary in different stores, so be a comparison shopper.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise September 2013 newsletter (PDF)

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