FOOD. that fits YOUR LIFE. snack ideas & everyday wellness tips

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1 FOOD that fits YOUR LIFE snack ideas & everyday wellness tips

2 You don t have to cook fancy or complicated just good food and fresh ingredients. to have a healthy diet! Banana Strawberry Smoothie Smart snacks are lower in fat, An icy way to cool down on a summer afternoon. Works with fresh or frozen strawberries. (Serves 1) You don t have to give up snacking Snack smart for better health! calories and sodium. Many smart snacks are also good sources of vitamins and other nutrients. By snacking smart you can avoid those mid-day cravings while maintaining a healthy weight. If you re hungry between meals and looking for better for you snacks, just give one of our Healthy Home snack ideas a try. Ingredients Ice Cubes Apple Juice Bananas (peeled) Strawberries 1 Cup 1 Cup ½ Cup Slices ½ Cup Directions 1. Place ice, apple juice, bananas and strawberries, in that order, into a blender. 2. Blend seconds until well blended and smooth. 3. Serve immediately. Other Ideas If you can t find strawberries, try other fruits: Blueberries, mangoes, peaches, or pineapple all work great. Experiment with different fruits to discover your favorite combination. Nutrition Highlights (Per Serving) Calories: 240 Fat: 0.5g Sodium: 10mg

3 Try Nature s Candy Satisfy your sweet tooth with fruit. Fresh, Snack smart for better health! frozen, canned or dried, fruit is a great snack that s lower in calories and filled with fiber, vitamins and antioxidants. Make it one of your favorite snacks: Enjoy fresh fruit when it s in season. Try peanut butter on apple or banana slices. Go Nuts Mix cantaloupe or berries with low fat Replace your chips and other salty snacks with nuts. yogurt. Peanuts, almonds, walnuts, cashews and hazelnuts are Make a snack mix with dried raisins, great snacks. They re filled with vitamins, potassium, fiber pineapples, bananas and cherries (and and unsaturated (good) fat. your favorite nuts). Nuts are a great snack because they leave you satisfied. Try peeling & freezing very ripe bananas Choose unsalted or lightly salted nuts, and remember for a frozen treat. that a serving is one ounce (a small handful), which is about 35 peanuts, 24 almonds or 18 cashews. Sweet snacks that are good for you!

4 Ideas for a healthier home! If your lifestyle gets in the way of your healthy eating and weight loss goals, a few small changes can lead to long term results. Sometimes having too much unhealthy food around you can lead to bad habits. Instead of large platters of family style meals, try serving smaller individual portions. Get rid of bowls of snacks in front of the TV. Try the chew-while-you-view trick, replacing high calorie snacks with sugarless gum. Recent research suggests that healthier eating starts with healthy food shopping. So stock up on betterfor-you foods every time you shop. Sodium smarts. According to the American Heart Association, healthy American adults should eat no more than 2,300 milligrams of sodium a day*. This is about 1 teaspoon of salt. Choose fresh, frozen or canned food items without added salts. Limit the amount of salty snacks you eat like chips and pretzels. Avoid adding salt to home-made dishes (taste it first before you add salt). Select un-salted, broths, bouillons or soups. Select lower sodium meats and cheeses. When dining out, ask for your dish to be prepared without salt (the chef won t mind). *Adults who have, or are at risk for, high blood pressure or heart disease, or are over fifty should have even less sodium about 1,500 milligrams per day.

5 How to choose... Smart Snacks Chips and other packaged snacks are convenient and taste great. But make sure you keep portions small, read labels for healthy ingredients and make packaged snacks an occasional part of your diet. Look for brands that are: Lightly salted or unsalted Baked not fried Zero trans fat Include whole grain ingredients Contain unsaturated (good) fats like canola, sunflower or peanut oils Sweet Treats If you love chocolate and other sweet treats, try to make healthier choices. Dark Chocolate is one great way to enjoy what you love and be healthier. Many dark chocolates have been shown to have beneficial nutrients. Dark chocolate can also be lower in fat than milk or white chocolate. Remember, that even dark chocolate is high in calories and fat, so moderation is key. A serving is about two ounces. Indulge the healthier way!

6 Zesty Garlic Crunch Snack Mix A mix of pretzels and toasted oatmeal squares topped with a zesty garlic blend. Ingredients Quaker Toasted Oatmeal Squares Cereal Rold Gold Fat-Free Tiny Twists Pretzels Parmesan Cheese, Grated Oil Worcestershire Sauce Garlic Salt Onion Salt 1 box (16oz.) 2 Cups ¼ Cup 2 Tablespoons 3 Tablespoons 1 Teaspoon ½ Teaspoon Directions 1. Heat oven to 250 F. Spray 13 x 9-inch baking pan with cooking spray. Combine cereal, pretzels and cheese in pan; mix well. 2. Place oil in 2-cup microwaveable bowl. Stir in Worcestershire sauce, garlic salt and onion salt; mix well. Pour over cereal mixture; stir to coat evenly. 3. Bake 1 hour, stirring every 15 minutes. Transfer to baking sheet, spreading mixture in even layer. Cool completely. Nutrition Highlights (Per Serving - Serving Size ½ Cup)) Calories: 120 Fat: 2.5g Sodium: 260mg Good news about FATS! Here are some easy guidelines to follow if you re trying to choose good fats and avoid the bad ones like trans fats and saturated fats that have been shown to raise the risk of heart disease. Remember to check the nutrition labels on packaged snacks. Select snacks that are lower in saturated fats (less than 2-3 grams per serving) and have zero trans fat. Try to avoid snacks that have partially hydrogenated vegetable oil in the ingredient list. When you cook, use unsaturated oils like olive, canola and safflower. Choose snacks like peanuts, pecans and pistachios. Eat a variety of fatty fish like salmon, tuna and trout (or sardines). They are sources of Omega-3 fatty acids which may reduce the risk of heart disease.

7 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Experts recommend that you: Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About 60 minutes of exercise a day may be needed to prevent weight gain depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that s right for you! 2013 ARAMARK. All Rights Reserved.