Build better snacks. 

To improve your snack choices, first think about where and when you snack.   

A snack
 you eat often:	Fat grams/calories
per serving	Where and when do you usually 
eat the snack?	
1.			
2.			
3.			
4.			
5.			

Are most of your snacks planned or unplanned?                                        

For many people, unplanned snacks are often triggered by one or more of the following.  Check the triggers (cues) that apply to you:

9	Being too hungry
9	Being tired or overworked
9	Feeling stressed, anxious, bored, or angry
9	Seeing or smelling food, or seeing others eating
9	Doing certain things or being in certain places (e.g., watching TV)
9	Celebrating on holidays or at family gatherings
9	Other                                    
                                           What could you do to avoid these situations/feelings or handle them differently?  	Example:  If the TV room triggers eating potato chips for you, you could stop buying potato chips and keep a bowl of fresh fruit in the TV room.

                                                                                    

                                                                  		
									                                                                 
My best snacks.   

	Look through several of your completed Keeping Track booklets. 
Find some examples of healthy snacks.   

What food choices, times, and places for snacks work well for you?  

	                                                                                                  

How many total fat grams and/or calories for snacks are best?

			     Fat goal for snacks:                   grams

			Calorie goal for snacks:                   calories

Use the examples and the “Satisfying Snacks” list on the next page 
to build 7 “standard” snacks for yourself.  

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2.	                                                                                                 
                                                                                                
3.                                                                                                   

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5.                                                                                                   

6.	                                                                                                 			 

7.                                                                                                           

Satisfying Snacks 

Choose a healthy snack that matches the taste and texture you’re looking for.  
And remember to watch the portion size.

Crunchy Snacks
C	Fresh fruit (apple, pear)
C	Raw vegetables (broccoli, carrots, cauliflower, green pepper, celery)
C	Low-fat crackers (oyster, Melba, matzo, rice crackers, crispbread)
C	Popcorn, air-popped or light
C	
Pretzels
C	Baked tortilla chips
C	Baked potato chips
C	Rice cakes, popcorn cakes
C	Other                                 

Chewy Snacks
C	Dried fruit (raisins, apricots)
C	Chewy breads (English muffin, bagel, pita bread, breadsticks)
C	Other                                 

Sweet Snacks
C	Fresh fruit (orange, banana, 
cherries, kiwi, grapes, 
blueberries, strawberries, peach, plum, pineapple, melon)
C	Jell-O gelatin
C	Licorice
C	Hard candy
C	Jellied candy
C	Low-fat cookies (ginger snaps, graham crackers, vanilla wafers)
C	Other                                 

Chocolate Snacks
C	Coco Puffs cereal
C	Fudgesicle, regular or sugar-free
C	Chocolate pudding pop
C	Chocolate pudding made with skim milk
C	Chocolate Instant Breakfast made with skim milk
C	Chocolate nonfat milk
C	Chocolate graham crackers
C	Other                                 

Smooth or Frozen Snacks
C	Applesauce, unsweetened with cinnamon
C	Pudding, made with skim milk
C	Yogurt, nonfat
C	Nonfat cream cheese on a graham cracker
C	Frozen yogurt, nonfat
C	Sherbet
C	Ice milk
C	Frozen fruit bars
C	Lemon ice
C	Frozen grapes, bananas, berries
C	Popsicle
C	Other