Eating on the run Published June 19, 2007 By Dustin Frize 319th Aeromedical Dental Squadron GRAND FORKS AIR FORCE BASE, N.D. -- How many times this past week have you eaten on the run? Our time is strapped and we often eat food that's easy to grab 'n' go. And during this mad-chaos of finding food on our way out the door, one detail is easy to forget - making sure the choices we make are healthy. It's important to eat some low-calorie, healthy snacks between meals. If chosen carefully, snacks can promote good health by supplying nutrients without adding too many calories. First, healthy snacking in between meals can aid in controlling a person's weight. Eating low-calorie, nutrient-dense snacks in between meals will help to prevent overeating at any one meal. Don't confuse eating more frequently with eating increased quantities of food or calories. By eating nutrient-dense snacks between meals you are constantly fueling your body with the energy it needs to carry out your daily functions. By eating these types of snacks between meals, combined with consuming low-fat, low-calorie and balanced meals, you are able to control your total calorie intake patterns. Here are a few tips to help you to incorporate healthy snacks into your meal plan. Keep packages of unhealthy food hidden. Put raw veggies and fruits in front in the refrigerator and healthy snacks in the front of the pantry, so that's what you see first. If you grab healthy foods for a minimum of 21 times, healthy choices will become a habit. Also, look for the American Heart Association red and white heart-check mark. This easy, reliable grocery shopping tool helps you identify foods that can be part of a sensible eating plan. Increase your intake of whole fruit and vegetables. These items make wonderful low-calorie, nutrient-dense snack ideas. Increase your frequency of eating whole-grain snacks, such as whole-grain crackers combined with reduced-fat peanut butter or low-fat cheese. These make great low-calorie snacking options. Combine snacks from at least two food groups, like a protein and a carbohydrate, to pack more nutrients into your meal plan - it will be more filling and will provide satisfaction until your next meal. Next time you or your kids need to re-fuel, try any of the following quick, healthy snacks: Dairy String cheese and fruit (canned or fresh) Nonfat cottage cheese or yogurt with fruit Smoothies with milk or yogurt and sliced bananas or strawberries Whole-wheat crackers with cheese or peanut butter Yogurt with fresh fruit or granola Low-fat chocolate milk Scoop of ice cream or frozen yogurt with fresh berries Fruits and Vegetables Raw vegetable sticks with low-fat yogurt dip, cottage cheese or hummus Apples and cheese - pears and other fresh fruits work too! Dried fruit such as raisins or plums and nuts Baby carrots Fruit salad Applesauce cups (unsweetened) Frozen fruit bars Grains Cereal - dry or with milk Pretzels (lightly salted or unsalted) and a glass of milk Bagels with tomato sauce and melted cheese Flavored rice cakes (like caramel or apple cinnamon) with peanut butter Popcorn - air popped or low-fat microwave Whole-grain crackers or English muffin with peanut butter Vanilla wafers, gingersnaps, graham crackers, animal crackers or fig bars and a glass of milk The trick here is to be prepared and get creative! Get your fresh fruits and vegetables on the weekend in preparation for the week's snacking. Keep small-sized plastic containers for packing up small portions. Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation. These will become automatic items for your grocery list. You may find that you start to replace a few nonessential, calorie-wasting items with your new healthy snack list. If you are still having difficulty "eating on the run," call 747-5546 or stop by the Health and Wellness Center to make an appointment. You do not need a physician's referral to see us!