Super Snacks: Making the Right Decision at the Vending Machine

Sometimes you reach that afternoon lull and need a little bit of a pick me up. Where do you head? The candy machine. But don't be fooled; that glass window may be clear but it hides some very essential nutritional facts about the candy and snacks inside. 

So consider this a GPS to navigate through the candy machine. Here are the do's and don't's of CANDY MACHINES.

Something Sweet:

Skip: Pop-Tarts Frosted Strawberry

420 calories, 10g fat, 2.5g sat fat, 40g sugar

Pick: Fig Newtons

190 calories, 0g fat, 0g sat fat, 2g fiber

Something Salty:

Skip: Ruffles Original

160 calories, 10g fat, 3g sat fat

Pick:  Sun Chips Original

140 calories, 6g fat, 1g sat fat, 2g fiber

Something Chewy: 

Skip: Skittles 

250 calories, 2.5g fat, 2.5g sat fat

Pick: Dried Apricots (1/4 cup) 

78 calories, 0g fat, 4g fiber

Something Chocolate-y:

Skip: Twix

280 calories, 14g fat, 11g sat fat

Pick: Raisinets

190 calories, 8g fat, 2g protein

Something Crunchy:

Skip: Cracker Jack's (1 cup)

240 calories, 30g sugar

Pick: Nature Valley Granola Bar

180 calories, 6g fat, 0.5g sat fat, 2g fiber

Super Salad: Build a Better Salad Today

Salad bars are the latest craze. Just because its on the menu doesn’t mean that it’s a healthy option. Hiding within all the nutritional bounty are some pretty evil add ins.

Use this guide to build a better salad on your next visit to the salad bar:

#’s reflect calories per average serving

Source: www.justsalad.com

 

Let’s start with your base:

c  Arugula: 28

c  Iceberg: 6

c  Mesclun: 35

c  Romaine: 18

c  Spinach: 26

While iceberg is the least caloric, spinach and romaine pack a higher nutritional bang despite their higher calorie counts.

Add Ins:

 

c  Artichoke hearts: 20

c  Asparagus: 8

c  Avocado: 65

c  Beans (varied): 105

c  Beets: 20

c  Broccoli: 20

c  Butternut squash: 30

c  Carrots: 30

c  Celery: 8

c  Corn: 60

c  Cranberry: 95

c  Cucumbers: 8

c  Edamame: 75

c  Eggplant: 40

c  Grape Tomatoes: 20

c  Green peppers: 10

c  Hearst of palm: 20

c  Lentils: 70

c  Mandarin oranges: 25

c  Portabella mushroom: 15

c  Radish: 8

c  Red onions: 15

c  Roasted red peppers: 25

c  String beans: 15

c  Sun dried tomatoes: 95

c  White mushroom: 6

Aim to spend 100-150 calories on add ins by sticking with hearty, low calorie vegetables that pack a high nutritional buck. Remember: Colorful = Nutrient-ful!

Not all Proteins are created equal:

c  Blue cheese: 165

Egg Whites = Protein Powerhouses

c  Cheddar: 160

c  Egg whites: 20

c  Feta: 100

c  Goat cheese: 60

c  Grilled chicken: 150

c  Hardboiled egg: 85

c  Hummus: 80

c  Mozzarella: 115

c  Parmesan: 100

c  Tofu: 60

c  Tuna (nonmayo): 75

Watch: cheese portions 

Pile on: eggs whites

 

Toppings:

c  Croutons: 120

c  Crushed chips: 100

c  Pumpkin seeds:  70

c  Tortilla strips: 110

c  Walnuts: 160

Steer clear of loading up on these crunchies. Choose seeds and nuts over fried bread (aka tortilla strips and croutons).

 

Dressings:

c  Balsamic vinaigrette: 220 (SUPER SHOCKER!!)

c  Balsamic Vinegar: 10

c  Caesar: 150

c  Olive oil: 240

c  Ranch: 150

Safest bets: BYO, mustard or balsamic vinegar

Super Seasonings: Decoding Condiments

Burgers, fries, hot dogs, pasta, etc. just wouldn’t be complete without some flavorful condiments. But some of these add on’s add up to a boat load of calories.

Here’s a roundup of 3 favorite condiments:

Ketchup
Serving Size: 1 tbsp Calories: 15

Ketchup seems pretty reasonable at only 15 cals per 1 tbsp. Considering that a tablespoon is about the size of your thumb and most people eat about 4-5x that just with an order of fries, you’re looking at factoring in an additional 60 to 75 calories to your calorie tally. Don’t forget that most ketchups contain high fructose corn syrup ( = BAD ).

Try ketchup’s superior relative – Salsa.

Salsa

Serving size: 1 tbsp Calories: 4

Salsa has an added fiber and protein bonus

Make your own healthy salsas

Mayonnaise
Serving Size: 1 tbsp Calories: 90

Ten grams of fat. Period.  And again, the likelihood of using just a single serving size is slim.

For the same creamy texture, try light mayonnaise, low fat mayonnaise or even mashed avocado.

Light Mayonnaise

Serving Size: 1 tbsp Calories: 35

Low Fat Mayonnaise

Serving Size:1 tbsp Calories: 15

Avocado

Serving Size: 1/4 of avocado Calories: 70

Click here for some healthy avocado recipes

Sour Cream
Serving Size: 1 tbsp Calories: 30

Try dolloping plain Greek yogurt on potatoes for the same tart and tangy taste but fewer calories and a higher protein count.

Plain Greek Yogurt

Serving Size: 1 tbsp Calories: 8

Learn why yogurt is an awesome ingredient in these recipes

Super Shockers: Cinnamon Buns

Ooey gooey sticky licky sugary sweet heaven…Cinnamon buns!
Pass by one of these and you cant resist their delicious scent.

BUT an average sized Cinnamon Bun + icing: 620–846 calories

Did you know that you would have to: 

Walk for 180-240 minutes*

                OR

Swim for 120-180 minutes*

                OR

Bike for 240-300 mins*

*estimations based on 130 lb person

Healthy alternatives: 

Cinnamon raison English muffins = 120 calories
Cinnamon raison bagel thins = 110 calories

To try: 

Toast a slice of whole grain bread with cinnamon, butter mist and a pinch of brown sugar

Other cinnamon finds: 

Cinnamon cereal
Cinnamon bars

Cinnamon chips