Healthy Snacking

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 Gain more knowledge on picking better for you options  Learn how we can stay on the go and eat healthy  Understand how to be efficient in the kitchen and grocery


 Find new items to add to our grocery list and pantry

 Why is it so hard to fall to bad habits?  Easy to give up on healthy eating when we are in a

hurry in the office or in our car.

 Tempting to indulge when hunger strikes  Let’s talk about simple, healthier choices!



 Keep snacks full of quality nutrients  Less focus on added sugars and processed foods  Looks at snacks as mini meals that contribute nutrient rich


 Think MyPlate: a healthy snack includes at least one food from

the MyPlate food groups

Source: FDA Label


Per Serving


Less than 5 mg

Very Low Sodium

35 mg or less

Low Sodium

140 mg or less

Reduced Sodium

At least 25% less than regular product

Light in Sodium or Lightly Salted

At least 50% less sodium than in the regular product

No Salt Added or Unsalted

No salt added but may not necessarily be sodium-free



 Practice portion control  Drink calorie-free or low-

calorie beverages

 Relax and enjoy your meals!

 Did you know…that the

hypothalamus controls both hunger and thirst?  It sends the same signal

whether you are hungry OR thirsty

 It can take up to 15 minutes

for the hypothalamus to alert the body that thirst has been satisfied

 Try drinking a glass of

water first!

 Water is the best way to hydrate!  Find new ways to flavor your water  Milk and juices are adequate in moderate consumption  Avoid high sugar beverages



 Prevents overconsumption of food  Helps obtain all necessary nutrients  Choose better for you snacks  Think Protein and fiber!

Protein Source

Fiber Source

 1 oz. cheese stick

 6-10 whole grain crackers

 ½ cup edamame

 2 clementines

 6 oz. greek yogurt

 2/3 cup berries

 1 oz. nuts

 1 small apple

 1 tbsp. peanut butter

 1 slice whole grain toast

 1 cup milk

 1 Kashi whole grain cookie

 2 tbsp. hummus

 1 cup carrots

High-Quality Protein Source  Six grams of protein  Help build and prevent muscle loss

Provides Essential Nutrients  Choline - Brain development and


 Lutein and zeaxanthin - protect against

vision loss




More Protein, Less Sugar  Has double the protein and half the sugar of regular yogurt  Less lactose than regular yogurt = easier to digest

Weight Loss  Studies show more weight loss from participants consuming

3 servings of dairy

Heart-Healthy  Great source of monounsaturated fats  Type of fat may help lower LDL cholesterol levels

Brain Health  High in vitamin E and B vitamins (folate), helping to prevent

cognitive decline

Filling Fiber  Slow digestion  Feeling fuller longer  Weight loss

Promote heart health  High in monounsaturated fat  The good fat that works to lower cholesterol and improve

heart health

 Rich in beta-sitosterol, a natural substance also shown to lower




Citrus Superstars  Especially tangerines, oranges and grapefruit  These fruits contain powerful disease-fighting antioxidants

and phytonutrients

 Can help heal wounds

 Lower cholesterol  Fight colds and flu  Decrease inflammation  Reduce risk of cancers

Low in Calories, High in Fiber  Contain 3 to 8 grams of fiber per cup

Rich in Antioxidants  Help protect against several types of cancers and heart disease  Anthocyanins - Reduce inflammation and may help prevent


 Quercetin – Helps slow age-related memory-loss

Super Green  Member of cabbage family  Has more nutrients than any other green leafy vegetable  Packed with antioxidant properties  Beneficial in warding off cancers and heart disease



Red Pepper  Lycopene may prevent certain types of cancers,

especially prostate and ovarian cancer

Capsaicin  Ingredient in hot peppers that has been shown to

minimally increase BMR (basal metabolic rate) .

Contains a special strand of fiber known as beta-glucan  Helps lowers cholesterol  Helps protect the heart  Boosts the immune system  Rich in magnesium  Reduces the risk of Type 2 diabetes

Aim for chocolate with at least 70% cacao  Studies have shown it may:  Lower bad cholesterol (LDL)  Increase good cholesterol (HDL)



Bone health experts call a glass of skim milk a “complete nutrition” food  Rich in calcium  High in protein  Good source of potassium and vitamin D

 Stock your pantry, freezer and refrigerator with

healthy foods

 Expand your recipe horizon  Lower your expectations

Pantry Staples Boxed Grains

Whole grain pasta, wild/brown rice


Whole grain bread, tortillas, crackers, popcorn

Canned Protein

Salmon, tuna, shrimp

Canned Vegetables

Beans, corn, peas


Crushed tomatoes, marinara, pasta sauces


Low-sodium broth, soups


Olive oil, potatoes, onions, spices, herbs, nuts



Fridge Staples Dairy

Low-fat/skim milk, low-fat yogurt, cheese, butter


Any fresh fruit


Any fresh vegetables, bagged lettuce, fresh herbs


Eggs, deli meat, leftover lean meats, edamame


Mustard, low-fat mayonnaise, hummus


Minced garlic

Freezer Staples Vegetables

Bagged vegetables, plain and seasoned


Bagged fruit, no added sugar


Meat portioned for your family – chicken, lean ground beef, pork chops, fish, shrimp


Whole grain bread, flatbreads, whole grain or flax waffles

 Cut the fact using greek yogurt  Use plain greek yogurt instead of sour cream  Mix two cups of plain greek yogurt with a packet of dry ranch dressing for a quick veggie dip



 Don’t shop when hungry

 Stock up on sales

 Make a shopping list – and

 Think canned and frozen

stick to it!

 Organize your lists

according to grocery departments and sections

 Check the ad for sales  Shop bulk foods

 Use a slow cooker (or

pressure cooker)

 Batch cook meals, freeze for


 Take advantage of loyalty

cards, private labels, coupons and specials


 4 ingredients  9 grams protein; 5 grams


 Low sodium  Flaxseed oil provides

healthy fats

 Easy to prep  Make smoothies easy!


 Heart healthy  Easy to prep in batches –

store in tupperware containers or baggies

 Perfect for a mid-afternoon

or travel snack

 Opportunity to make your

own mix




 20 minute prep work  Refrigerate or freeze  100 calories per serving

(2 egg bites)

 Optional for any type of

meal or snack


 5 ingredients  Heart healthy fiber  Pick your choice of protein


 Easy to store – perfect for

kids and adults!

 Regular Girl sample packet and recipe  Prebiotic and Probiotic to help your digestive system  Tasteless, odorless and colorless  Add to water, yogurt, smoothie, oatmeal, etc.

 Hy-Vee Recipe Cards  Easy meal and snack ideas  Find more on



 Keep snacks full of quality nutrients  Less focus on added sugars and processed foods  Looks at snacks as mini meals that contribute nutrient rich


 Think MyPlate: a healthy snack includes at least one food from

the MyPlate food groups

 Hy-Vee Dietitians  Nutrition tours  Individual nutrition consultations  Lifestyle management programs  Community presentations  Cooking classes  Healthy meal prep  Food allergy assistance  Community events  Health screenings  Newsletters/weekly meal


Thank you! Ashley Danielson, RDN, LD West Des Moines Hy-Vee HealthMarket 375 S. Jordan Creek Parkway West Des Moines, IA 50266 515.216.2795

[email protected]