Be smart about snacks

By Times Staff
Published August 15, 2006

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Reach for...

Almonds - These extra-lean nuts are packed with protein, fiber and vitamin E. Aim for 23 almonds daily or about the size of an Altoids tin.

Soy - Soybeans provide antioxidants, fiber and protein. Try snacking on roasted soybeans or adding a spoonful of silken tofu to a smoothie.

Apples - Large apples are nearly 85 percent water and contain fiber and cancer-fighting compounds. Red Delicious, Cortland and Northern Spy have the highest anti-oxidant properties.

Berries - Packed with fiber, berries help reduce the amount of calories you absorb. Eat half a cup daily of raspberries, blueberries, strawberries or gooseberries.

No you don't

Pop-Tarts Frosted Strawberry - Just one has 420 calories, 10 grams of fat and 40 grams of sugar. For sharing only.

Skittles - Figure a vending machine bag contains 250 calories and 2.5 grams of saturated fat. They look cute but have more calories than a package of Twizzlers.

Cheez-it Baked Snack Crackers - A vending machine bag has about 27 crackers, which equal about 160 calories and 8 grams of fat, but no fiber or protein.

Ruffles Original - The vending machine bag of chips has about 160 calories and 10 grams of fat; yummy, but only empty calories.

If you must snack

Baked Lay's Original - Now this little bag has 210 calories but only 3 grams of fat and 4 grams of fiber.

Snyder's of Hanover Mini Pretzels - About 20 to the bag, which means 110 calories but no fat.

Smartfood Reduced Fat Popcorn - Your standard vending package equals about 120 calories and 5 grams of fat, but also 2 grams of fiber.

Quaker Chewy Low-Fat Granola Bar - The Chocolate Chunk choice has 110 calories and 2 grams of fat, plus 1 gram of fiber - guilt-free chocolate.

- Special to the Times