The 'Grazing' of America: A Guide to Healthy Snacking

"Grazing" (or Snacking) is fast becoming the American way of eating, according to nutritionists. "Since everyone is always rushing around in a hurry these days, there's often no time for three square meals. So grazing, or snacking on mini-meals, becomes important," says Marilyn Stephenson, a registered dietition and assistnt to the director, office of nutrition and food science, Food and Drug Administration. Grazing is a way of filling in those necessary calories and nutrients you might otherwise miss due to incomplete or skipped meals. Done wisely, grazing is not only good for you, it can be fun, too. Grazing isn't just milk and cookies. It's finding creative, but nonfattening, ways to enrich your diet with protein, complex carbohydrates, vitamins, and minerals. How you graze and what you choose to graze on should depend on your age and lifestyle. For instance, adults must be more careful than children about snacking. Because the amount of energy needed to fuel basic body functions decreases as one gets older, it takes fewer calories to maintain the body. Also, adults tend to become less physically active over the years, which further decreases their calorie needs. So long as total calories are kept in mind, though, there's nothing wrong with grazing if snacks are well planned to include essential nutrients.

Calorie Salary

Jennifer Anderson, a registered dietition and assistant professor in the department of food science and human nutrition at Colorado State University, says snacking is easy for adults if they obey the "calorie-salary rule," Determine your daily "salary" of calories, and make sure you "spend" no more than that over the course of your meals and snacks for the day.

For example, if you know you'll be eating lots of food at a party, eat low-calorie foods the rest of the day. Or, if you eat a large lunch, balance out the extra calories you consumed with a low calorie supper, such as a salad. If you do find yourself eating more calories than usual in a day, increase your physical activity, says Anderson. Exercise helps to burn up those extra calories.

And beware of pseudo-nutritious "health" foods. When craving sweets, if you're thinking of choosing a granola bar instead of a conventional candy bar because you think it is more healthful, don't. Registered dietition Gail Levey, spokeswoman for the American Dietetic Association, warns that "Granola bars are just packed with grease. A granola bar sounds so wholesome, but to get it to stick together you have to use so much fat."

On average, about 35 percent of the calories in many of the granola bars comes from fat, whereas approximately 46 percent of calories in candy bars is from fat.

Click here for nutrition table for 7,248 foods.

The Dietary Guidelines for Americans from the Departments of Agriculture and Health and Human Services advises Americans to avoid too much fat and cholesterol in their diets. Fat, especially saturated fat, raises the level of cholesterol in the blood, which is, in turn, a risk factor for heart disease. There is also evidence that a high dietary fat intake may be associated with certain types of cancer. Both the American Heart Association and the National Cancer Institute recommend that Americans reduce their fat intake to about 30 percent of their total calories.

More Fat, More Calories

Less than one-third of the fat in the diet should be in the form of saturated fats, such as butter and lard. The remainder should be from monounsaturated or polyunsaturated sources, which help decrease blood cholesterol levels.

Fats are a dense source of calories. Both protein and carbohydrates have four calories per gram; fats have nine. So any time you have a fat-filled snack, it's likely to be relatively high in calories.

Some foods people choose for small snacks contain 10 or more grams of fat. "That's quite a bit for one serving of a snack food," according to Bonnie Liebman, director of nutrition, Center for Science in the Public Interest, a Washington, D.C.-based consumer advocacy group. "I advise people looking for low-fat frozen dinners to choose products that contain less than 10 grams - and that's for a full meal or an entree."

Reducing one's fat intake doesn't have to mean a life of austere eating, but it does require making sensible choices and substitutions. Choose dairy products low in fat. Ice milk, for example, has less than half the fat of ice cream and approximately 40 percent fewer calories. Tofutti, a frozen dessert made from tofu (a soybean-based food), contains no cholesterol, but has almost twice the fat of ordinary ice cream. And although plain and flavored frozen yogurts have less fat than ice cream, they don't offer many calorie savings.

Seventy-five percent of the calories in most hard cheeses comes from fat. Your best option is to snack on cheeses made primarily from skim milk, such as pot cheese, part-skim ricotta, cottage cheese, skim farmer cheeses, and many diet cheeses and other low-fat cheeses.

Spread the cheese on whole-grain crackers or bread, or eat it with an apple or celery for a snack low in fat, but high in fiber.

Also, choose plain, low-fat yogurt as a snack instead of ones with fruit, which are sweetened and contain more calories. Not only will you save on calories, but you'll be able to add your own low-calorie fresh fruit and dry toppings, such as wheat germ, to make it a more nutritious snack.

Snack sparingly on nuts. Nuts are high in fat and, therefore, high in calories, as well. Instead, choose, for example, freshly popped corn, air-popped, rather than popped in oil. But remember that adding butter to it will add fat and calories.

Popular snack foods, such as chips, pretzels and packaged popcorn, may contain large amounts of salt. "Pretzels and some brands of popcorn, for example, often contain up to 950 milligrams of sodium per serving - quite a bit when adults should get no more than 1,100 to 3,300 milligrams a day," according to Liebman.

Eating too much sodium (salt is sodium chloride) is associated with high blood pressure - a major risk factor for heart attack, stroke, and kidney disease in some people.

Older adults especially should watch their sodium intake because of the prevalence of high blood pressure and heart disease in their age group.

Elder Grazers

Older adults often rely on grazing for most of their calories, so it's important that they keep a variety of nutritious snack foods on hand. A good snack for this age group, according to Barbara Deskins, a registered dietitian and associate professor at the University of Pittsburgh, is one that supplies calcium, as well as other nutrients, because many older adults don't get enough calcium in their diets.

She suggests a glass of low-fat milk, cubes of low-fat cheese, or low-fat yogurt for a snack high in calcium, protein, some B vitamins, vitamin A, and, if fortified, vitamin D. Tuna fish sandwiches or roast chicken with the skin removed are also nutritious snacks, providing protein, iron, B vitamins, and zinc. Whole-grain oatmeal cookies, graham crackers, and raw vegetables are good sources of dietary fiber and may provide some vitamin A, vitamin C, B vitamins, and iron.

Anderson of Colorado State says that choosing snacks lower in fat, sugar and sodium is easier for everyone if the right snacks are kept on hand. She suggests stocking the refrigerator with a variety of healthful leftovers, keeping a supply of "transportable" snacks, such as small cans of juice, fresh fruits and vegetables, crackers, and cheese cubes. Quick and easy fixings like yogurt and fruit should also be on hand for pureeing in a blender to make nutritious instant shakes.

Toddlers Need to Snack

What children need by way of a nutritious snack differs from what is recommended for older adults. Foods children graze on will often set the stage for what they'll choose as snacks later in life. Children under 2 require a lot of calories to fuel their rapid growth. However, their appetites and stomachs are so small that they often can't eat enough at their regular meals to meet their daily demands. So they need to graze. Many nutritionists recommend several little meals in place of three big ones for this age group. (Parents need to watch their toddlers carefully during snack times to guard against choking.)

Lightly cooked vegetables, such as broccoli and green beans, and tender, bite-size pieces of meat, poultry and fruit are good finger foods for this age group. So are dry breakfast cereals, tiny sandwiches, and crackers. Small amounts of spaghetti and pizza also make good snacks.

Milk, yogurt, and small cubes of cheese make wonderful snacks, too, because the calcium they supply help in teeth and bone formation.

A statement by the American Heart Association, the American Health Foundation, and a consensus development panel sponsored by the National Institutes of Health recommended in 1986 that Americans reduce their fat and cholesterol intakes to help decrease the risk of coronary heart disease. But the statement excluded children under 2 from this recommendation. Nevertheless, many well-meaning parents have adopted a low-fat, restricted-calorie diet for their children as well as themselves. As a result, there have been medical reports of decreased growth rate and poor weight gain among some toddlers.

Overzealous Parents

Concerned that parents' zeal for low-fat diets would adversely affect their children's growth and health, the American Academy of Pedriatics issued a statement in 1986 that for children, "the current dietary trends in the United States - decreased consumption of saturated fats, cholesterol and salt and an increased intake of polyunsatured fats - should be followed with moderation. The optimal fat intake cannot be determined, but 30 percent to 40 percent of total calories seems sensible for adequate growth and development. Diets that avoid extremes are safe for children for whom there is no evidence of special vulnerability."

The academy also found no "compelling new evidence to make recommendations concerning modification of the diet" for teenagers, either.

Like young children, teenagers are constantly growing, and many need frequent extra helpings of foods to provide them with enough protein, vitamins, minerals, and calories to meet their growth and energy needs, so it is important, especially for growing children, to eat a variety of foods. Eating foods from each of the following four food groups daily helps to ensure a balanced diet:

• fruits and vegetables;
• meat, poultry, fish, eggs, and dried beans and peas;
• milk and cheese; and
• whole-grain breads and cereals

Bread, cereals, and other grain products provide B vitamins, iron, protein, and fiber. Fruits and vegetables are good sources of vitamin A, vitamin C, folic acid, fiber, and many minerals. Meats, poultry, fish, eggs, and dried beans and peas supply protein, iron, and other minerals, as well as several B vitamins. Milk and cheese are major sources of calcium - very important in the diets of children and teenagers. Storing as much calcium as possible in the bones in younger years may help prevent osteoporosis later in life. Osteoporosis, brought on by loss of bone mass, causes bones to fractue more easily.

Teen Snacks

Though teenagers can benefit from snacking, they often fall into the habit of constantly eating the same foods. Snacks sometimes even substitute for, rather than supplement, regular meals. And snack foods may not provide the variety of nutrients these youngsters need. For example, a soda that replaces milk at lunch may reduce the amount of calcium in the diet.

Teenagers who like to snack on soft drinks should be encouraged to have a cheeseburger, rather than a plain burger, with their drink. A slice of cheese pizza is another good snack that will add calcium to the diet.

Snacks high in fiber are also a good choice for teenagers because they stimulate salivation, which helps wash away excess sugar accumulated naturally or from such sugary snacks as candy bars. This reduces the chance of tooth decay, according to the Academy of General Dentistry.

High-fiber snacks include popcorn, fruits and vegetables (especially with skins and seeds), dried peas and beans, nuts, and whole-grain foods and other whole-grain cereal products.

In addition to dietary fiber, these foods provide vitamins and minerals that are essential for normal growth, development and metabolism.

While snacking is regarded as a potential asset to the teenager's diet, it can become a liability if it results in more calories than are needed. Obesity often starts during the teenage years. While it's generally not prudent to put teenagers on low-fat, calorie-restricted diets, sensible snacking should be encouraged.

Changing one's snacking habits will take some getting used to. Let's face it: Nutritious snacks, in many cases, are not as tasty and satisfying as traditional ones, such as candy, potato chips, and sodas.

Perhaps one way to begin snacking wisely is to start with portion control. Judith S. Stern, professor of nutrition at the University of California at Davis, suggests that if you do have a craving for sweets, a bite-size candy bar of half a Popsicle is a better choice than a regular-sized candy bar or a whole ice pop.

Grazing is important to today's lifestyle, says FDA nutritionist Stephenson. But snackers must be aware of the nutrition content of their snack foods, by reading labels for ingredient and nutrient content. For example, "If you get nutrition-wise and develop nutrition literacy," she says, "no matter who you are, snacking will work for you."

Cheryl Platzman Weinstock is a free-lance writer in Bellmore, N.Y.

FOR THE CALORIE-CONSCIOUS SNACKER

Almost No Calories Per Serving	25-30 Calories
Celery sticks	1 small tangerine
Lettuce	1/2 cup watermelon
Cucumbers	1/4 cantaloupe
Green peppers	1 small tomato
Mushrooms	1 medium carrot
Cauliflower	1 cup popcorn
Broccoli	12 pretzel sticks
35-40 Calories	50-60 Calories
1 medium peach	1 small apple
1 medium nectarine	1 small orange
1/2 grapefruit	15 grapes
1/2 cup skim milk	12 cherries
1/4 cup plain yogurt	1 cup strawberries
3 saltine crackers	1/4 cup cottage cheese
1/2 small banana	4 small shrimp

Healthy Snack Ideas

The best low-calorie snacks are low in fat and sugar and provide nutrients such as vitamins, minerals, fiber, and protein. Snacks should be a planned part of the total day's intake and not left to chance. Here, courtesy of the Allegheny County (Pa.) Health Department, are some healthy snack ideas:

Low-Calorie Coolers & Shakes

• Enjoy soda water on-the-rocks with a twist of lime or lemon.
• Combine 1/2 cup each of soda water and your favorite fruit juice on-the-rocks.

Vegetables

• Combine in a blender and whirl until smooth: 1 cup cottage cheese, 2 to 4 tablespoons milk, and dill weed or chives to taste (start with 1/2 teaspoon). Enjoy this dip with an assortment of raw vegetables.
• Marinate leftover cooked vegetables with low-calorie Italian dressing.

Fruits

• Combine 1 carton plain yogurt, 3 tablespoons low-calorie strawberry jam, 1/4 teaspoon cinnamon, and 1 teaspoon grated lemon rind. Chill, serve this dip with fruit chunks.
• Make frozen banana treats by wrapping peeled bananas in foil or plastic and freezing until firm.

Protein

• Combine and mix well: 1/2 cup water-packed tuna (drained), 2 tablespoons plain yogurt, chopped onion and celery, diced cucumber, a dash of pepper and dry mustard, and a dash of lemon juice or vinegar. Enjoy this on Melba toast, saltines, or other crackers.
• Slice cucumbers into quarter-inch slices. Store in refrigerator covered with water until ready to use. For a protein-rich snack, spread with any of these toppings: mashed cottage cheese with pineapple or other fruit; mashed hard-cooked egg with prepared mustard; drained tuna, with a slice of mozzarella cheese.

Grains

• Mini-pizzas: Place tomato slice or sauce on bagel chips, Scandinavian crispbreads, English muffin half, pita bread round, or Melba toast. Sprinkle with Italian seasonings. Top with a thin slice of part-skim mozzarella cheese or shake on grated Parmesan cheese. Place in a warm oven or under broiler briefly to melt cheese.
• Pocket salad: Place lettuce, tomato, cucumber, and diet dressing in a pita pocket bread.

Sweet Treats

• Instant ice cream: Combine 2 cups frozen fruit, 1 cup skim or low-fat milk, and 2 to 4 tablespoons sugar (optional) in a blender and whirl until smooth. Serve immediately as soft ice cream or pour into plastic cups and freeze for 1 hour.
• Cornstarch pudding: Combine 3 tablespoons cornstarch with 1/3 cup sugar in saucepan. Add 2 cups skim milk and slowly bring to a boil, stirring constantly. Boil 2 minutes. Add 1 teaspoon of an extract such as vanilla, lemon or almond. Top with fruit, raisins, peanuts, or a chocolate curl. Makes four half-cup servings.