Snacks and Desserts
Snacks
Americans, in general, like to have snacks and often substitute snacks for meals because snacks are quick and easy. How often the family has snacks is not as important, as how these foods help meet nutrient needs. Eating too many convenience-type snacks that are high in sugars, fat, and sodium can increase food costs and add calories and fat without providing important nutrients that family members need. On the other hand, nutritious snacks such as fruits and vegetables in season and plain popcorn can provide needed nutrients at a reasonable cost.
Here are some tips to use to help prepare nutritious snacks at a reasonable cost:
- Limit the amount of food served as a snack so that it does not replace a meal. Or, if it is taking the place of a meal, choose meal type foods -- a small entree, a sandwich, or a hearty salad.
- Serve snacks that provide dietary fiber and other nutrients. Fresh fruits in season with skins (apples, peaches), dried fruits (raisins, prunes), raw vegetables, and whole-grain breads or crackers (whole-wheat, rye) are some good sources of dietary fiber.
- When the food budget allows, buy extra low-cost, nutrient dense foods such as potatoes and frozen orange juice concentrate. These foods keep well and can be served at snack or meal time.
Desserts
Eating nutritious meals and snacks does not mean giving up favorite desserts, such as ice cream and cookies. The key is to balance desserts with other foods that are lower in fat, sugars, and calories. For example, if ice cream is being served for dessert, serve one scoop instead of two or more.
Desserts can be good and nutritious for the family without adding excessive cost. Baked products, for example, can be moderate in calories, fat, sugars, and sodium. Many traditional desserts can be modified so that they contain less fat, sugars, and sodium without affecting taste.
For example, try a fruit crisp, such as the Peach-Apple Crisp recipe. on this Web site, instead of a fruit pie with a double crust to reduce fat and calories.
