Snack Sense Tips
Snack Sense includes tips for buying healthy and inexpensive snacks, information on each of the Environmental Standards, budget-friendly sample snack menus, and a shopping guide.
Budgeting for healthy snacks
Although people worry that healthy foods can be expensive, there are a lot of healthy snack options that are inexpensive. When shopping, remember to select foods that are consistent with the Environmental Standards for Healthy Eating.
- Buy fresh fruits and vegetables that are inexpensive and available year-round, like bananas and baby carrots.
- Buy canned fruits in 100% juice or light syrup and canned veggies without added salt. Stock up on canned fruits and veggies when they are on sale because they don't go bad!
- Avoid highly processed and refined packaged foods like cookies and animal crackers. These can be expensive, less healthy, and may contain trans fats.
- Serve tap water instead of sugar-sweetened beverages- tap water is a refreshing, healthy, no-calorie beverage that is virtually free!
- Buy foods that are on sale.
- Buy in bulk. If available, buy snacks from a wholesale retailer (e.g. BJs®, Costco®, or Sam's Club®). Or, buy snacks in large containers; individually wrapped "single serving" sizes are expensive.
- Buy generic or store brand foods, which are usually less expensive than brand names.
Do not allow sugar-sweetened beverages in your home
Why shouldn't you serve soda, juice drinks, or sports drinks? Because they all contain sugar! Sugar-sweetened drinks are the top source of added sugar in adults' and kids' diets. Drinking too many high sugar drinks increases the risk for overweight in kids. These drinks add extra calories our bodies don't notice. Soda, juice, and sports drinks can also cause dental cavities. Diet sodas contain artificial sweeteners. They train kids to crave 'sweetness' in drinks and foods. Their long-term safety is not fully known, so it is best to avoid them. All of these sugary drinks are much more expensive than tap water which costs only pennies! If you do serve 100% juice, limit to 4 ounces per day. But remember, juice doesn't substitute for whole fruit. Not buying sugar-sweetened beverages is the best way to make sure your kids don't drink them!
Do not allow these drinks in your home!
- Sweetened iced teas
- Fruit punches and fruit-ades
- Fruit drinks
- Sports drinks
- Energy drinks
Serve water at every meal and snack
Water is a great drink choice for adults and kids. It is calorie-free and low cost from your nearest tap! Offer water with every snack and meal time. Drink plenty of water when you or your children are playing and being active. Even with a slice of fruit or splash of 100% fruit juice, this is the most inexpensive beverage option.
Jazz up water with these simple tricks!
- Add sliced fruit like oranges to the water fruit for a light yummy flavor
- Serve sodium-free seltzer water
- Mix a splash of 100% juice with sodium-free seltzer water
- Mix 4oz of water with 4oz of juice for a refreshing drink
Serve a fruit and/or vegetable at every meal and snack
Fruits and vegetables are full of vitamins, minerals, and fiber. A diet high in fruits and vegetables can help fight illness. The fiber and water in fruits and vegetables also help you feel full. Serving 100% juice doesn't substitute for whole fruit! Some fruits and veggies are less-expensive in season, such as strawberries and blueberries. On the other hand, many fruits and veggies are inexpensive year-round. Check out the Snack Sense Shopping Guide for some examples of inexpensive fruits and veggies!
Choose foods with 0g of trans fat and do not have partially hydrogenated oils in the ingredient list
Trans fat is an unhealthy fat because it increases the risk of certain diseases. Trans fat is often hidden in packaged foods like muffins, cookies, brownies, and crackers. Some brands of popcorn and peanut butter may have trans fat too. Read nutrition labels and only select foods with 0g of trans fat. By law, products containing up to 0.49 grams trans fat per serving can still be listed on the nutrition label as 0 grams trans fat. Check the ingredient list and avoid buying any foods that list "partially hydrogenated oils"; this means there are trans fat in the food.
|Look for and avoid trans fat in
these popular snacks...
|...at similar prices, try these
healthier options instead!
When buying grains (like bread, crackers, and cereals), choose whole grains
Whole grains contain fiber, vitamins, and healthy fats that are good for you and help you feel full longer. Many of these nutrients are not contained in refined "white" flour or sugar. Whenever possible, substitute whole grain products for refined grain foods; whole grains are often available at the same price as refined options. These are some frequently served snack foods that are available as whole grain for a similar price!
|Instead of servings these grains...||...serve these whole grains instead!|