A l l about Sna c k s a n d Drinks Snacks and drinks are a useful way of boosting your energy between meals But eating too many snacks can keep you from being hungry and eating properly at meal times lots of different foods and drinks to choose from Try not to eat chips and processed snacks every day There are lots of healthy snacks that are equally delicious The Human Machine The human body is like a machine that needs energy to work Energy is released from the food you eat and used up by your body Energy is measured in joules or calories A Healthy Balance To be healthy you must eat enough food to produce the energy needed by your body But if you eat more food than your body actually requires it is turned into fat Processed Foods Supermarkets and other stores sell a wide range of foods made in handy sizes to eat as snacks Many of these processed foods are high in sugar and fat Some also have artificial colorings and flavorings to make them look and taste more attractive It’s best to eat them only occasionally Your Diet What you eat and drink is called your diet There are 4
If you do this all the time you keep getting fatter When you exercise you use up energy Playing a sport walking riding your bike or dancing are all good ways to burn off energy and have fun at the same time Milk Cheese and Yogurt These foods contain protein They are convenient foods to eat or drink as a snack Look at the labels on yogurts and choose the ones that are lowest in sugar and fat Choose low-fat cheese Nuts and Beans These foods contain protein Nuts are a good snack but they are high in fat so try not to eat too many Nuts without salt are better for you than salted nuts Walking to school instead of taking the bus is a good way to get some daily exercise It gives you more time to chat with your friends too 5
Check the Labels Many savory snacks are high in salt and fat Many sweet snacks and drinks are high in sugar Look at the labels on packages for low-salt low-sugar and low-fat foods particularly if the fat is saturated fat A Healthy Alternative Snacks and drinks can add a lot of extra calories to the amount you eat every day To keep yourself from reaching for salty or sugary snacks and drinks too often Fruit and Vegetables You should eat at least five servings of fruit and vegetables every day 5-a-day A serving of fruit or vegetables is about 1 2 cup 80 g or roughly one handful Fruit and vegetables should make up about a third of what you eat Frozen canned and dried fruits and vegetables all count Eating fruit and vegetables as a snack is a good way to eat your 5-a-day Fruit drinks may look healthy but some have very little fruit juice and contain a lot of sugar Sugar causes teeth to decay Always drink fruit drinks with a straw to avoid direct contact with your teeth Make a shopping list of the things you need to make your snacks for the week 6
Starchy Foods You should eat starchy foods every day they should make up about a third of what you eat To eat a starchy food as a snack try breadsticks and a dip see pages 12 13 A bowl of cereal also makes a good snack make sure you have a healthy alternative available Fruit raw vegetables nuts and water are good choices Make Your Own Snacks You can also make your own snacks That way you know exactly what you are eating Tasty dips and mini-wraps can be kept in the fridge for a few days Snacking can become a habit Before you reach for a snack stop and think Are you really hungry or just bored Water You need water for your body to perform well You get some water from the foods you eat You should drink six to eight glasses of water a day more in hot weather A glass of water can help you feel full and keep you from craving snacks Water is the most natural drink there is 7
