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March is National Nutrition Month and the Crawford County WIC office would like to celebrate by offering some tips on healthy, nutritious snacking.

Snacks can be a fun and valuable part of a person’s healthful eating plan – but they can also add unneeded calories, sugar, sodium and fat. The Academy of Nutrition and Dietetics offers smart snacking ideas that help everyone “Bite into a Healthy Lifestyle.”

“If you choose carefully, and plan ahead, sensible snacks can be part of any healthful eating plan,” says registered dietitian nutritionist and Academy Spokesperson Isabel Maples. “Snacks can prevent overeating at mealtimes and throughout the day. Snacks especially offer a great way to eat more fruits, vegetables, whole-grains and low-fat dairy.”

For active kids and teens, snacks can supplement meals. “Because children are still growing, they may need to eat more often to get the calories they need and provide foods that might be missing from their meals,” Maples says.

“For adults, a healthy snack can provide an energy boost, and satisfy your mid-day hunger. If you haven’t eaten for three or more hours, a snack can help bring up your blood sugar level for optimal energy. For older adults with smaller appetites or limited energy, several small meals including snacks may be easier for their bodies to handle,” Maples says.

Maples offers ideas for biting into healthy snacks:

  • Plan your snacks. “Keep a variety of tasty, nutrient-rich, ready-to-eat foods nearby, for when you need a bite to take the edge off hunger. Then, you won’t be so tempted by less-healthy options from vending machines, convenience stores or the contents of your own kitchen.” Snack ideas include fresh fruit, air-popped popcorn, whole-wheat crackers, dried fruit and nut mixes, almonds and fat-free yogurt.
  • Make snack calories count. “Snack on foods that fill the nutrient gaps in your day’s eating plan. Think of snacks as mini-meals to help you eat more fruits, vegetables, whole grains and low-fat dairy – foods we often don’t eat enough.”
  • Go easy on high-calorie snacks such as chips, candy and soft drinks. “They often contain solid fats, and added sugars. Make these occasional choices that fit your day’s plan.”
  • Snack when you’re hungry – not because you’re bored, stressed or frustrated. “Exercise can actually be a great way to feed those emotional urges.”
  • Snack on sensible portions. “Choose single-serve containers, or put a small helping in a bowl rather than eating directly from the package.”
  • Quench your thirst. “Water, low-fat or fat-free milk and 100-percent juice are just a few options. Flavored waters might be high in added sugars, so check the label.”

Making the right food and nutrition choices is a necessary part of biting into a healthy lifestyle. A registered dietitian nutritionist can help. To learn more about healthy snacks visit eatright.org. For more information or to see if you are WIC eligible, please contact the Crawford County WIC office at (419)562-5859.