2. Snack Attack
You’ve been at class all day long, but still have one more late-
afternoon power lecture to go when hunger strikes.
You have five minutes before class, what snack do you grab?
You’ve just returned home late one night after a
mega-long study sesh at the library and although
you’re headed to bed, your stomach won’t stop
growling. What snack do you reach for?
You’ve been studying biochem all morning, and feel
like you could use something sweet to get you
through the next hour until lunch. What do you
choose to satisfy your mid-morning munchies?
3. What Makes a Good Snack?
• A good snack should generally…
– Have around 200 calories
– Have less than 12 grams of fat
– Contain a healthy balance of complex carbohydrates and
protein
• At least 5 grams of protein
• Whole grains
– Be high in fiber
• at least 3 grams
– Be void of excess sodium and saturated fat
– Involve fruits and/or vegetables
8. When to Snack?
• The right time to snack will be different for everyone- listen to
your body
– emotional hunger vs. physical hunger
• In general, one should try to eat something at least every
three to four hours
– Keep metabolism humming
– Avoid energy crashes and junk food binges
• A snack may be needed prior to or after a workout depending
on the intensity and the time of the last meal or snack
9. How Much to Snack?
• The amount of energy (food) the body needs depends on age,
height, weight, metabolism, and physical activity level
• The Dietary Reference Intake equation for estimated energy
requirement is:
– Men: EER = [662 – (9.53 X age)] + PA* X [(15.91 X wt) + (539.6 X ht)]
– Women: EER = [(354 – (6.91 X age)] + PA* X [(9.36 X wt) + (726 X ht)]
10. *PA = Physical Activity Factor
Physical Activity (PA) Factors for EER Equations:
• Sedentary = 1.0
– Typical daily living activities
• Low active =1.12
– Plus 30-60 minutes moderate activity
• Active 1.27
– Plus ≥ 60 minutes moderate activity
• Very active 1.45
– Plus ≥ 60 minutes moderate activity and 60 minutes
vigorous or 120 minutes moderate activity
11. How Much to Snack?
• The amount of energy (food) the body needs depends on age,
height, weight, metabolism, and physical activity level
• The Dietary Reference Intake equation for estimated energy
requirement is:
– Men: EER = [662 – (9.53 X age)] + PA* X [(15.91 X wt) + (539.6 X ht)]
– Women: EER = [(354 – (6.91 X age)] + PA* X [(9.36 X wt) + (726 X ht)]
• wt = weight in kilograms
– 2.2lb = 1.0kg
• ht = height in meters
– 1.0in = 2.54cm
– 100cm = 1.0m
What’s your EER??
12. How Much to Snack?
• Fill in your diet with snacks to reach your daily caloric
allowance
• Example: EER = 2000 kcal (2000 cal/day diet)
– Breakfast = 500 calories
– Lunch = 400 calories
– Dinner = 600 calories
– Two snacks = 250 calories each = 500 calories total
13. When you think you are hungry…
• Many times you may just feel hungry because you are bored
or are looking for a distraction
• While it’s not good to eat when you are not hungry,
sometimes it just can’t be stopped
• Try these snacks that are high in volume, yet low in calories:
– Light popcorn, trail mix made with Cheerios and raisins, a non-fat
latte, fresh fruit with Greek yogurt or fresh vegetables with salsa for
dipping
– Craving candy? Try sucking on a Tootsie Pop or a few Dum-Dums- they
last awhile and are under 60 calories each and are fat-free
14. When you are hungry and short
on time…
• When you have a busy day ahead, take time in the morning,
or even the night before, to pack healthy portable snacks to
fuel you through your day
• Sure, string cheese, yogurt, an apple, and the classic trail mix
are all fine options, but they can get old fast. Instead, think
outside the box and give these ideas a try:
– dry-roasted edamame + Craisins,
– apple slices and nut butter sandwiched between two apple-cinnamon rice
cakes
– overnight oats
– half a pita stuffed with hummus + your favorite fresh veggies,
– pretzels sandwiched with nut butter
– hardboiled eggs
15. When you are “cooped up” in your dorm
room and are sick of Dejope food…
• Get creative- you’ll be amazed at what you can make in the microwave!
– Try:
A “baked” apple topped with granola and yogurt
A “baked” potato or sweet potato stuffed with canned black beans and salsa
An easy mug cake topped with nut butter (Pinterest has got you covered!)
Whole wheat pasta or rice with steamed veggies topped with cheese
Eggs scrambled in a mug with cheese and diced veggies
• Love Ramen? Can’t give up your Easy Mac? Try these tips to liven up the
nutrition stats of these dorm room classics:
– Leave out half of the Ramen seasoning packet to cut loads of added sodium- there is still
plenty of flavor!
– Add in a cup of steamed veggies or canned tomatoes to your noodles- this bulks up your
meal while adding in an extra serving of the good stuff
• Visit the kitchen downstairs and bake up a big batch of fruit and nut
granola, spicy or sweet roasted chickpeas, or roasted vegetable chips for
easy snacking throughout the week
16. Share Your Favorite Snack
• Is it a good choice?
– Does it fit the macronutrient guidelines?
• How can you improve its nutritional stats?
• What might be a better option?
Here’s to healthy,
happy snacking!
