Sensible snacking suggestions

Some college students don't think twice about reaching for the Doritos or Tostitos to stifle the afternoon munchies. But if you do, you might be interested to know that Frito Lay recently announced plans to make these snacks more healthful by changing the type of fat used to cook them. They've also introduced lower-fat versions of Lays potato chips and Cheetos.

This move is part of a new trend in the snack food industry toward "better-for-you snacks." For many people, the issue of snacking has been a subject of much debate. Some health professionals point to America's love of snacks as the reason that so many of us are overweight, but others say that more than snacking is to blame.

Why the controversy? For one thing, one person's snack is another person's meal. That is, the definition of a snack can vary from person to person _ in both nutritional content and portion size. And when 75 percent of men and women in the United States have at least one snack per day, that's a lot of variation. The bottom line is that calories are calories, and if we eat too many, we'll gain weight _ whether we eat a few calorie-dense meals or quite a few smaller "snacks."

Snacks are contributing more and more to the daily caloric intake of young adults, who consumed 26 percent more calories from snacks in 1996 than in 1977. Young adults in 1996 ate 14 percent more snacks per day than in 1977. So, with more calories from snacking and more snacks per day, it is plausible that snacking could indeed be contributing to obesity among young adults.

But snacking doesn't have to equal weight gain.

Choosing more healthful snacks and balancing your overall intake throughout the day with exercise is the key to sensible snacking.

Sensible snacking can be difficult, though, especially for a student. First of all, your busy life makes it difficult, if not impossible, to plan your meals and snacks in advance. Therefore, you might be more likely to succumb to impulse eating.

Ever spontaneously order a pizza when you're ravenous? Secondly, your eating choices are largely determined by the University's dining options. Clearly, it's not home cooking. But next time you stop by the Campus Center for a quick bite, you might be surprised to see the vast array of delicious, yet healthful snack possibilities.

Keep in mind that a snack with a balance of carbohydrates, some fat, and some protein will keep your hunger at bay for a longer period of time than will foods with only carbohydrate or sugar, such as candy and soda. To achieve this balance, it is helpful to choose snacks that contain at least two foods groups. For example, tortilla chips with low-fat bean dip or crackers with peanut butter. However, if you do crave a candy bar once in a while, choose one that has nuts, such as Snickers, that will provide some protein along with the carbohydrates and fat.

Do you have a nutrition question for a registered dietician? E-mail your question to nutrition@tuftsdaily.com.