Smart Snacking: Part 2


By Dr. Madelyn Fernstrom
Earlier this week, I checked out the snacks at the mall and at the movies. Today I’ll take a look at what to eat at the airport and at sporting events. Remember that snacking is not a requirement for healthy eating. If you choose to include a snack or two, remember to count those calories as part of your daily intake. A reasonable guideline for a snack is 125-225 calories, or even less.   

At the airport. You might be tempted to grab a big bag of nuts and raisins as a healthy choice for a snack. While that IS a heart-healthy combo and the calories sound right at about 150 per serving, there are often 5-6 servings per bag. Even with good intentions, it’s hard not to eat the whole bag! A better choice is a KIND bar, a minimal-ingredient bar that you are likely to find at any kiosk at the airport. You get the same great taste of fruit and nuts in a calorie-controlled bar (about 200 calories). Try a small skim milk latte for around 120 calories, and skip the sugary syrups or ask for the sugar-free version. If you’re traveling with someone, split a turkey sandwich (skip the mayo). At many shops, including Subway, you can order half of a sandwich.  


At the stadium. It’s football season and you’ll find a lot of temptation, especially at Heinz Field. Stick with a small bag of Cracker Jack® for under 200 calories. Skip the peanuts unless you’re sharing with four other people — they are usually too tempting to eat just a handful. I don’t often recommend hot dogs, but they are actually a reasonable calorie choice when compared to typical stadium food. A regular-size hot dog topped with mustard and sauerkraut has about 225 calories. 

A big part of mindful eating is snacking smart. When you are an informed and aware, it’s easier to be a smarter and healthier eater. And remember my motto: There are no bad foods, just bad portions.

What are your thoughts on snacking while at the airport or watching the “big game”?

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