Question: What can you get for 400 calories?
Answer: It’s your choice; a little or a lot.
To demonstrate, I compared some common convenience snacks with what you could get with a little planning. Take a look at these photos and ask yourself which would be the better option to satisfy your hunger? Which would be the better after school snack for children to get their nutrients? Which options would you be more likely to over-consume?
Comparison #1: 3.5 ounces tilapia topped with slivered almonds, 3.5 ounces sweet potato, 1.5 cups broccoli, cup strawberries, 1 tsp olive oil or Peanut butter filled pretzels
Comparison #2: 3 whole wheat crackers, 1 ounce cheese, 1 banana, laughing cow cheese, ¾ cup tomatoes, 2 Tbsp hummus or Cheddar Pringles
Comparison #3: Chicken salad (mixed with light mayonnaise) on a whole wheat deli flat, lettuce and tomato, ½ red pepper, 1 Tbsp low fat Ranch dip, 1 orange or Cheese-Its
Comparison #4: ½ apple with ½ tbsp. peanut butter, 1 hard -boiled egg, 2 ounces turkey breast on a mini whole wheat bun, ½ cup blackberries or 1 ¾ Pop-Tarts
Comparison #5: Tuna Salad (made with light mayonnaise), 1 slice cheese (3/4 oz) and lettuce and tomato stuffed in a whole wheat wrap, 12 Grapes, ½ cup baby carrots, 1 Tbsp Ranch dip or Brownie