Nutrition


It is important to eat a well balanced diet. In today's economy, many people feel that healthy and nutritious food is too expensive and preparation is time-consuming. Check the "Recipes" tab for some easy and inexpensive alternatives that you can make conveniently. 


Don’t have enough time to get lunch between classes? Resorting to the vending machine? Here’s the real deal on how healthy these treats may be…

                  

           THE WORST!


# 1 Worst: Drake's Apple Fruit Pie
440 calories, 27g fat, 7g sat fat, 8g trans fat
The Bottom Line: Nutritional nightmare


# 2. Austin Cheese Crackers with Cheddar Cheese
210 calories, 10g fat, 2g sat fat, 4g trans fat
The Bottom Line: A trans fat fest


# 3. Pop-Tarts Frosted Strawberry
420 calories, 10g fat, 2.5g sat fat, 40g sugar
The Bottom Line: For sharing only


# 4. Doritos
250 calories, 13g fat, 2.5g sat fat, 2g fiber
The Bottom Line: "Nacho" best option


# 5. Skittles
250 calories, 2.5g fat, 2.5g sat fat
The Bottom Line: More calories and fat than Twizzlers


# 6. Cheez-It Baked Snack Crackers (27)
160 calories, 8g fat, 2g sat fat
The Bottom Line: No fiber, no protein


# 7. Ruffles Original
160 calories, 10g fat, 3g sat fat
The Bottom Line: Nothing but empty calories


# 8. Cheetos Crunchy
160 calories, 10g fat, 1.5g sat fat
The Bottom Line: Not great, but could be worse


# 9. Twix
280 calories, 14g fat, 11g sat fat
The Bottom Line: More "bad" fat than a Snickers


# 10. 3 Musketeers
260 calories, 8g fat, 5g sat fat, 40g sugar
The Bottom Line: Lower fat, but still candy


      THE BEST!


# 1 Best: Planters Sunflower Kernels (1/4 cup)
160 calories, 14g fat, 1.5g sat fat, 4g fiber
The Bottom Line: Full of healthy fats


# 2. Baked! Lays Original
210 calories, 3g fat, 0g sat fat, 4g fiber
The Bottom Line: Surprisingly fiber-full



# 3. Sun Chips Original
140 calories, 6g fat, 1g sat fat, 2g fiber
The Bottom Line: Made of whole grains


# 4. Snyder's of Hanover Mini Pretzels (20)
110 calories, 0g fat, 0g sat fat
The Bottom Line: Naturally fat-free


# 5. Smartfood Reduced-Fat Popcorn
120 calories, 5g fat, 1g sat fat, 2g fiber
The Bottom Line: Low fat, and has fiber!



# 6. Peanut M&M's
250 calories, 13g fat, 5g sat fat, 2g fiber
The Bottom Line: Just don't go nuts


# 7. Fig Newtons
190 calories, 0g fat, 0g sat fat, 2g fiber
The Bottom Line: It's fruit!


# 8. Nature Valley Granola Bar, Oats & Honey
180 calories, 6g fat, 0.5g sat fat, 2g fiber
The Bottom Line: Beats hunger


# 9. Planters Honey Roasted Peanuts (39)
160 calories, 13g fat, 1.5g sat fat, 6g protein
The Bottom Line: High in protein


# 10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk
110 calories, 2g fat, 0.5g sat fat, 1g fiber
The Bottom Line: Guilt-free chocolate





Eat to Beat- From Self Magazine

Weight Creep

Eggs- "Get cracking in the morning to nibble less all day. Protein not only works to curb appetite but also encourages you to expend more energy, so you end up snacking less and burning more calories"


Pistachios- "Women who ate nuts two or more times per week were less likely to gain weight over time... Pick pistachios; they offer bonus oleic acid, which may prompt feelings of fullness after a meal"


Green Salad- "Big helpings of veggies fill you up by delivering lots of water and fiber"


Cancer

Turmeric- "This spice, found in curry powder and some mustards, may slow the spread of cancer and the growth of tumors. 'It has the same effects on the body as certain cancer drugs do' "


Cabbage- "Cruciferous veggies, a class that includes cabbage, broccoli, cauliflower, and Brussels sprouts, appear to prevent lung, colon and breast cancer"


Strawberries- "The antioxidant might block the effects of cancer-causing free radicals, help prevent cancer from spreading, and enhance immunity. Trials of vitamin C supplements have not reduced cancer risk as well as food can, so stock up on brightly colored edibles such as kiwifruit, strawberries, guava, and citrus"


Heart Disease

Peanut Butter- "Women with risk factors for heart disease who ate 1 tablespoon PB or 1 oz unsalted peanuts five times a week were 44 percent less likely to develop heart disease than were those who ate less, a study from the Harvard School of Public Health in Boston reveals. Healthy monounsaturated fats in peanuts and peanut butter may lower LDL ('bad') cholesterol"


Whole Grains- "Fiber binds with cholesterol in the digestive system and stops the body from absorbing it. Get three grain servings a day from high-fiber cereal, whole-wheat bread, bulgur, brown rice, whole-wheat pasta, oats or quinoa"


High Blood Pressure

Dairy- "Women who consumed three or more servings of lowfat dairy daily had a lwoer risk for high blood pressure than those who ate less of the white stuff"


Asparagus- "A diet that features fruit and vegetables help you lose weight, too, which is important for reducing blood pressure"


Olive Oil- "People who consumed about 20 percent of their daily total calories from monounsaturated fats reduced their diastolic BP by 9 points and their systolic pressure by 5 points"


Sore Muscles

Cereal- "Cereal provides carbohydrates and essential amino acids, which helps replenish glycogen stores and repair muscles"


Almonds- "People with high levels of vitamin E in their bloodstream suffered less muscle damage after a 50-minute workout than those who had lower levels of E in their systems"


Tart Cherries- "Athletes who drank tart cherry juice daily before and after workouts reported less pain and loss of strength than those on a placebo. The fruit also reduces inflammation in muscles"


Fatigue

Lean Steak- "Beef may pick you up from a slump by supplying your body with iron, which helps red blood cells bring energizing oxygen to all of your organs and tissues"



http://www.fitnessmagazine.com/recipes/snacks/healthy/vending-machine-snacks/


Self Magazine


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