Snack to It Snack Stat Have Snacks, Will Travel As a woman constantly Bethenny’s not the only on the go—raising a one snacking. According to toddler, running my own Food Technology magazine, business, preparing to Americans are snacking host my own talk show more than ever these days: and trying to keep fit Whether traveling across town or around the globe, keeping portable snack options on hand can help prevent you from crashing or giving in to poor food choices—no matter where you are. Nearly half (48%) snack at while doing it all—having least two times a day, almost healthy, food choices in a double those who snacked in snap is a necessity. Smart 2010. What’s more, U.S. retail snacking is the key. sales of packaged snacks There are a lot of options out there, but not all of generated nearly $64 billion them are the best choices for a healthy lifestyle. in 2010 and are estimated to It’s important to choose snacks that contain approach $77 billion by 2015. beneficial nutrients and ingredients you can Other research shows women actually pronounce. Snacks with protein and fiber are most likely to make that are low in sugar will keep you energized unhealthy choices late at and curb your hunger so you won’t find yourself night—more than three times making poor choices later in the day. a week on average! However, The best way to keep your snack habits in check we collectively snack most is to know yourself. Pay attention to when you’re often during the mid-morning hungry and what you crave most (sweets, salty and and mid-afternoon, when the crunchy, etc.) and figure out some go-to healthy dreaded energy drain makes choices to fit these cravings. Then take a few us reach for a little boost. minutes each morning to pack healthy snacks for Planning well-portioned, the day, and you’ll be prepared for anything. healthy snacks ahead of time And remember, it’s called “smart” snacking not and stashing them in your only because it’s healthy, but because it’s easy, purse or at your desk can delicious and satisfying. Read help keep you fueled without on for recipe ideas, tips breaking the calorie bank.* and tricks on how to snack the smart way! Bethenny Frankel *Sterling-Rice Group, North America Snacking Study, 2010 Invest in a reusable snack bag or •resealable bags to keep a stash • of your own smart snacks in your purse, car or gym bag at all times. Keep nonperishable “snacks with substance” in your office or desk drawer like instant oatmeal, almonds, baked chips, pretzels, dried fruit and a jar of almond butter. Add fresh ingredients (like yogurt, apples, grapes, cheese, whole-wheat toast) to create a variety of ways to “snack out of it” deliciously. Seek out smart snacks on the •road, such as pre-packaged vegetables and dip, edamame, fruit and cheese combos, baked snacks or nutty trail mixes, that you can portion mindfully. Snack bars that use whole, •unprocessed ingredients are perfect for stashing in your carry-on baggage. Bottled vegetable juices contain •nutrients and fiber in a pinch—just be careful about added sugar. Bethenny’s Homemade Almond-Berry Granola Snack on a couple of handfuls or add to your favorite yogurt for a mid-morning boost. Ingredients: Vegetable oil 4 cups rolled cut oats 2 cups slivered almonds 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 cup warm water 1/2 cup maple syrup or agave nectar 1 teaspoon vanilla extract 1/2 cup dried cranberries, dried cherries or dried blueberries Directions: Preheat oven to 300°F and oil two large sheet pans. In a large bowl, stir together oats, almonds and spices. In a small bowl, stir together warm water, maple syrup and vanilla. Pour the syrup mixture over the nut mixture and stir to combine. Spread mixture onto prepared sheet pans and bake about 30 minutes, stirring every 10 minutes to prevent burning, until granola is crumbly and golden. Remove from oven and immediately stir in dried fruit. Cool and store refrigerated in an airtight container up to one month. Perfect Proportions Calculating the perfect portion is essential to snacking success. These tips make for smart snacking decisions. •A nutritious snack is packed with nutrients and has fewer than 200 calories. •Energy-boosting snacks should contain protein, fiber and very little added sugar. •A perfect portion of almonds is one ounce or 23 almonds—about a handful—and contains 3.5 grams of fiber and 6 grams of protein.* •One tablespoon of almond butter contains about 100 calories, 1 gram of fiber and 2 grams of protein to help keep you satisfied until your next meal. Dynamic Duos Try these power pairings for the ideal mid-morning or mid-afternoon pick-me-up: bread or apple slices •Whole-grain with almond butter small handful of whole natural •Aalmonds and dried fruit •Sliced turkey with mustard Greek yogurt or cottage •Low-fat cheese and granola vegetable chips or •Air-popped soy chips and hummus of whole natural almonds •Handful and an ounce of cheese ounce each of dark chocolate •An and almonds To help make your snack choices even easier, visit AlmondBoard.com for more information and ideas designed to help you always snack smart. *Good news about almonds and heart health Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat. © 2012 Almond Board of California. All rights reserved. Document # 2012CN0058 Snack Stat According to Bethenny, the perfect snack should be packed with nutrition but fewer than 200 calories—and at 160 calories, a one-ounce handful of almonds fits the bill. In fact, preliminary research conducted by scientists from the United States Department of Agriculture (USDA) and released in the August 2012 issue of the American Journal of Clinical Nutrition (AJCN) provides potential new and hopeful information about almonds’ calories. For more information: AlmondBoard.com/CalResearch.