SNACK ATTACK: HUNGRY? REACH FOR POWER-PACKED FOODS INSTEAD OF CONVENIENCE ITEMS

Whether at work or school, snacking has become part of the American lifestyle, but that increase in snacking doesn't mean everything you munch on is bad for you.

Snacking can contribute to healthy eating, if people could choose a more nutrient-dense snack rather than reaching for a candy bar to curb their appetite, dietitians and nutritionists say.

During March, which is National Nutrition Month, nutritionists are asking people to "build a healthier lifestyle." The campaign urges people to make informed choices about the foods they eat and to develop good eating habits.

Eating whole grains, fruits or vegetables can control snack attacks. Choose fresh fruit and yogurt, dried apple or banana chips, light microwave popcorn, or raw vegetables with low-fat dip as a snack option.

Fresh fruits are sold more today at convenience stores and gas stations, said Daryl Byford, a dietetic intern in the graduate program at Southeast Missouri State University.

"They are becoming more of a convenience food," she said, adding that you see oranges, apples and bananas in baskets or in display counters.

Getting what's good

But many Americans still aren't meeting the daily requirements of fruits and vegetables necessary for their diet. Following the general guidelines of the Food Guide Pyramid is a good way to begin a healthy eating plan. The pyramid guides you to get the vitamins, minerals, energy and other healthful substances from foods your body needs each day.

It is no surprise that maintaining a healthy weight helps people achieve good health in several ways, including reducing the risk for many chronic diseases. Choosing snacks wisely can provide you with the needed source of vitamins, minerals, and calories you aren't getting from meals.

Choosing a variety helps you get all the nutrients and fiber needed. But beware not to fill up on foods high in sugar and fat without getting the fruits and vegetables you need.

Snacking on the go may seem unimportant because you aren't actually eating a meal, but the calories count all the same. Snacking is a part of the American lifestyle. Munching on planned snacks can prevent you from overeating at the next meal.

Smart snackers choose foods two to three hours before mealtime and figure in their snacks with their energy level for the whole day. Snacking alone does not contribute to weight gain -- the issue is total calories, energy level and balance at the end of the day.

Just how many calories and nutrients can a person get from a candy bar vs. one piece of fruit? How much less expensive is it to bring a healthy snack from home to work or school? People will get more vitamins and minerals and less calories and fat from two or three medium apples than they would get from one regular candy bar. In addition, the apples are more filling.

Snack smarter

Snacking sensibly can be inexpensive and fun. There are healthful eating patterns you can adopt to get the most nutrients for your money. People tend to think fruits and vegetables cost more, but really they're making snack choices of convenience, said Renee Proffer, a dietetic intern.

Potato chips from the vending machine might only cost 50 cents, but in just 15 pieces you'll find 161 calories, 10 grams of fat and 15 grams of carbohydrates. In one cup of popcorn you'll find 31 calories, 3 grams of fat and 6 grams of carbohydrates for just 35 cents at the grocery store.

In making generalizations about food costs and nutrients, variety is the key to balanced nutrition. Foods are more than nutrients; they provide enjoyment as well as food value. On occasion it is a treat to have a candy bar and on other occasions the treat is to have an apple, nutritionists say.

Sometimes those foods are rewards. If people choose wisely on a daily basis, occasionally having foods lacking in nutrients is OK, said Dr. Anne B. Marietta, who heads the university's dietetics program.

National Nutrition Month helps reinforce the importance of nutrition and physical activity as key components of a healthy lifestyle. The recommendations in the Food Guide Pyramid can be individualized for personal preference, lifestyle and health status.

But most Americans choose foods low in nutrient density or foods high in fat because they are easier, quicker or less expensive. "We're picking foods that are not nutrient-dense but have a lot of empty calories," said Marietta, a licensed dietitian.

It is probably easier to go to the vending machine to get a candy bar for 50 cents rather than going to the store to buy fresh fruits or vegetables, but choosing that power-packed snack can contribute to a healthier way of life, decrease your overeating and add variety to your meals.

"We need to use common sense with our portion sizes and not choose calorically dense foods," Marietta said. "It goes together to build a healthy lifestyle."

Daryl Byford and Renee Proffer also contributed information for this report.

Tips for choosing better snacks

* Snack when you are hungry, not because it is 3 in the afternoon or because of boredom or stress. People tend to overeat at snack time because they don't consider it a meal, but snacks can be a source of calories and fat.

* Eat small snacks so you will be hungry at the next meal. Smart snacking can satisfy your appetite as long as it is not overdone.

* Choose sparingly from the top of the Food Guide Pyramid. That is, choose fewer sweets and fatty items and more whole grains, fruits, and vegetables from the bottom half of the pyramid.

* Plan ahead to snack sensibly. Before leaving the house, grab a piece of fresh fruit or a fresh vegetable. Many workplaces offer microwaves and refrigerators, so you could prepare a baked potato at the office or bring low-fat vegetable dips to eat with fresh vegetables.

* Kids may need snacks. Because their stomachs are smaller, children may need to eat more often than adults. Healthy snacks can help fuel their growth and supply nutrients needed for energy.

* Be aware of advertising. The television will attractively show commercials for convenience foods, but rarely is there a commercial for a variety of fresh produce. The candy bar may have a well-designed wrapper while foods in the produce section of the grocery store are attractively displayed, but not highly advertised.

Source: The American Dietetic Association's Complete Food and Nutrition Guide.

Cost comparisons of snack foods

Here are some comparisons of costs and nutrients to consider when thinking of snacking between meals:

* Candy bar (vending machine): 50 cents - provides 273 calories, 14 grams of fat, 33 grams of carbohydrates.

* Medium apple (tennis-ball size): 17 cents - provides 81 calories, 0 grams of fat, 21 grams of carbohydrates.

* Large cookie (vending machine): 30 cents - provides 190 calories, 9 grams of fat, 25 grams of carbohydrates.

* Carrot sticks, 3 ounces (grocery store): 42 cents - provides 12 calories, 0 grams of fat, 3 grams of carbohydrates.

* Potato chips, 15 pieces (vending machine): 50 cents - provides 161 calories, 10 grams of fat, 15 grams of carbohydrates.

* Popcorn, 1 cup (grocery store): 35 cents - provides 31 calories, 3 grams of fat, 6 grams of carbohydrates.