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will probably increase, too. Of , if we are not relaxing we are usually in a hurry trying to keep appointments and get things done. Here again snacks and snack type have come in handy. The point is that snacks have become part of our pattern. Snacks are associated with happiness, fun, good times, socializing, and enjoyment. They Audrey C. Burkart can also be associated with unwanted and unnecessary calories, spoiled ap- petites, and "binge" eating in response to frustration and insecurity. Let's think about the you ate Smarten Up yesterday. How many foods were part of a regular ? For example, the and Snack sweet roll or butter you had during the Right! Here's at the office or at home after everyone had left for the day. The soft you had at 3 p.m. with just one How to Do It . Remember last night as you were watching TV? What was on the Each year we Americans pop into our table next to you? Maybe potato chips mouths the equivalent of $2 billion or . And when you went worth of potato chips, pretzels, nuts, shopping, didn't you buy a corn chips, puffed snacks, crackers, to munch as you drove home to prepare spreads, and other snacks. the family's ? Last but not The 1965 Household Food Consumption least, on what have you always prided Survey conducted by the U.S. Depart- yourself when you were entertaining ment of Agriculture showed that we guests? Gould it be tuna-stuffed puffed ate 83 percent more potato chips than pastries? in 1955..That means our To say all snacks are "bad" would consumption increased nearly five times be like saying there is only one way the percentage increase in our popula- to potatoes. The contributions tion (17 percent). Other snack foods that snacks can make to the daily food that showed an increase were carbon- pattern in energy, protein, vitamins ated and noncarbonated soft , and minerals can only be judged after along with punches, crackers, donuts, one learns how they are being used and candy. and what kinds of foods are being The National Soft Drink Association discussed. For example, is the beverage reports that in 1966 the average Amer- a substitute for a more nutritious one ican drank almost 18 gallons of drinks like milk, or is the food part of an such as cola, root beer, -flavored already good meal pattern like an ice beverages, etc. In 1960, 20 million cream at 8 p.m. while watching cases of dietetic soft drinks were pro- TV? A snack can include anything duced. By 1966 the number spiraled from a "with everything" to to more than 400 million cases, and potato chips, or from a thick who can guess what the future will to a cup of bouillon. bring? It has been predicted that we will Audrey C, Bur kart is an Assistant Specialist in Foods and Nutrition, New Jersey Cooperative have more leisure time in the future Extension Service, College of Agriculture and En- and if this becomes a reality, the im- vironmental Science, Rutgers University—The portance and popularity of snack foods State University of New Jersey, New Brunswick. 273 Let's find out the role snacks can the child develop his chewing ability, play in the lives of many Americans. and supply some necessary roughage What about the higher calorie snack besides helping to fulfill his need for foods like donuts, pastries, , energy, vitamins, and minerals. and soft drinks? Are they forbidden? Overly sweet cakes, , and No, just as long as (1) they do not candy should be avoided since they replace those foods that are needed by tend to dull the appetite and promote the body such as meat, milk, fruit, development of a "sweet tooth." Many , and enriched bread and authorities agree that the road to over- (2) the added calories do not con- weight begins here, so this is another tribute to a weight control problem. good reason to make sure the snacks The preschool child is growing, but given are not above and beyond the not as fast as he did during his first child's energy needs and that they be year of life. Because of this, he may considered part of his overall meal show a decreased interest in eating, pattern. much to his parents' dismay. But he is A child attending nursery school is still growing, and he is taking an in a whole new world. To begin with, interest in things going on around his mother is no longer present to tell him. He is an imitator. During this him what to do, is at an period of life, he will be introduced to earlier hour, and he now has the the family's meal pattern, which will companionship of others while playing probably become his own. So it is and eating. very important he starts on the "right The mid-morning snack for the foot," and that means the snacks he nursery school child is important to eats as well. Whether or not he is prevent fatigue. It provides needed given a mid-morning and a mid- energy and may help prevent - afternoon snack should be determined time problems when the child is over- by his growth needs and his appetite tired. Since there may be a long time- at mealtimes, not just to develop the span between lunch and dinner at habit of eating between or as a home, a mid-afternoon snack might be "reward" for being a "good" boy. in order. If snacks are served, they should be The kinds of foods enjoyed by chil- small in size so his appetite will not be dren of this age include vitamin C-rich dulled for the next meal. Perhaps your such as orange sections, canta- child eats better if he is given a little loup, or citrus juices including orange at a time. Then the snack may include or blended orange and grapefruit foods not eaten at mealtime, such as juices. Pared and unpared apples and his breakfast orange juice, a great dried fruits are other taste treats. source of vitamin C, or milk, so good Raw vegetables like sticks, in calcium and protein. Keeping his celery curls, turnip slices, and green lunch or dinner dessert until mid- pepper sticks (another good source of morning and evening respectively can vitamins A and C) are also very well solve many problems, too. received. Graham crackers, sticks If your preschooler is a good eater made with enriched bread, and plain at mealtime, any snack should still be or hard whole wheat crackers are counted as a part of his overall meal favorites, too. pattern. There are times when the mother of The preschool child usually enjoys a nursery school child may complain raw fruits and vegetables like a wedge that her child picks at his dinner after of pared apple, a cube of cantaloup school. It may be he is overly tired, or (another good source of vitamin C), or should not have a mid-afternoon snack. a carrot stick (a tasty way to enjoy The nursery school teacher and the some vitamin A). Oatmeal cookies parents should always be in touch so with raisins are tasty and a good source this kind of problem does not become of iron, too. All these foods can help a hardship for the child. 274 dinner. In short, make your children's snacks work for them. To the teenager, food in general and snacks in particular are a way of life ! The proverbial "hollow leg" seems to apply to many since this is a period of rapid growth. Yet many teenagers are reported as falling short of the mark where nutrition is concerned. The teen years are a time of striving for independence, concern for physical appearance, and desire to conform to the peer group. All these characteris- tics are reflected in food patterns. Studies have shown that teenagers tend to skip meals (and not always just , either) and to consume many snacks. Some studies indicate girls tend to snack more than boys, although other studies show no such Milk and oatmeal cookies make a nutritious afternoon snack for an elementary school child. relationship. A 1966 study of 122 teenagers showed that boys and girls had different snack preferences. The The world of many elementary boys tended to enjoy in this order schoolchildren includes that wondrous of popularity the following foods for thing called an allowance. And after snacks : ( 1 ) and breads, (2) pie, all, what could be greater fun than cake, pastry, and cookies, (3) soft buying something with your very own drinks, (4) milk, (5) fruit, (6) eggs, money? Unfortunately, when it comes meat, and , (7) , to food, this is frequently of the "junk" (8) candy, (9) potato chips, and variety. Help your child select foods (10) vegetables. that contribute more than just calories. In contrast, the girls enjoyed in A piece of fruit or a container of milk order of preference: (1) pie, cake, or ice cream might be good. pastry, and cookies, (2) candy, (3) If your child does not buy his own fruit, (4) cereals and breads, (5) ice snacks, you can be sure he will come cream, (6) soft drinks, (7) milk, (8) home hungry after school. Here, as eggs, meat, and cheese, (9) potato with the younger child, the size of the chips, and (10) vegetables. It was also snack should not be so large that it noted that the types of snack foods dulls the appetite for dinner. If you selected had little or no relation to have a child this age, why not try one amount of body fat in either the girls of the following energy-, protein-, or the boys. vitamin-, and mineral-packed after- Other studies have shown that girls noon snacks: peanut butter with tended to snack more frequendy than crackers, half of a cheese sandwich, a boys. Girls were figure conscious. Un- cold leg of cooked chicken, a small fortunately, to achieve their goal of a glass of milk with a cookie, fresh slender figure they frequendy selected fruit, or raw vegetables? The energy- foods that contained little more than packed dried fruits such as apricots, calories. They also showed a tendency an excellent source of vitamin A, or to skip meals. Since girls are faced prunes and raisins, both good sources with a greater possibility than their of iron, are ideal foods to satisfy the mothers of having a child early in life, "sweet tooth." To some children on a it is imperative that they now learn to cold winter's day, a cup of hot eat those foods that can help prepare hits the spot and tides them over until them for the future. 275 beverages need not be outlawed, but you can spark an interest in serving something different by putting a blender into operation to make some luscious and cooling , either plain or with fruit. Ice cream specials are usually well rated by teenagers. Would you be surprised to learn that both boys and girls pride themselves on being good hosts and hostesses to their friends? They do ! Does your teenager enjoy outdoors? Fine. Here is another oppor- tunity to help him learn to take care of himself and become a good host. Let him try serving kabobs to his friends. Made with a less expensive cut of beef, cubed, and skewered along with green pepper and toma- toes, they are sure to please. On this one skewer you will find energy, pro- tein, and vitamins A and C. Just what a teenager needs ! If is the choice, stimulate interest in serving a colorful alongside, like a tossed green salad or cole slaw. A sparkling fruit punch which bubbles with the Snacking—a teenager's delight. addition of ginger ale, and served from a pitcher, can be a taste treat. Cold milk, either whole or skimmed (both Since meal skipping and high-calorie good sources of calcium), is enjoyed by snacks have been found popular with most teenagers, so always have it the teenagers, why not "jump on the available. bandwagon" by helping them to enjoy For a smaller snack, more nutritious snacks. How? By or chili buns are fun to having the refrigerator stocked with make and eat. Cheese snacks are a the right "makings." For example, good choice for the nonmilk drinker. three snack favorites include pizza, A snack breakfast could very well hotdogs, and . All three solve the problem of your morning are sources of protein, vitamins, and sleepyhead. Have a meat or cheese minerals. So why not have some salad sandwich ready or else pack him an fixings like , celery, and green extra sandwich to take on the school- peppers in addition to citrus fruit bus. The traditional breakfast orange "conspicuously available" next to the juice can be obtained just as well from meats. If you the homemaker, some- a whole orange that is packed with times called the "gatekeeper" of the the sandwich. food, have these foods available and To be sure, most teenagers can eat do a little prompting, not preaching, a big snack an hour before mealtime they will be used. Teenagers want to and then sit down to a full dinner. be healthy and attractive, and getting This is fine if his body needs it, and the point across that the right snacks if he is active enough to use the calo- can help them attain their goal can ries. Today, however, many busy be very effective. teenagers are not physically active, The same approach can be used and these are the ones who have an where beverages are concerned. Cola overweight problem. To help them 276 over this hump, have some of the many do not take time to sit down to lower calorie snack foods available, eat. Snacks such as cookies and other like fresh fruit, gelatin , and munchables can become a mainstay puddings made with skimmed milk. during the day. All too frequently you For those who should gain weight, watch, much to your horror, the the thick milkshake, pie alamode, and bathroom scales soar to new heights. nuts are the thing. If you don't sit down for a complete Would it be a shock if I told you that breakfast or lunch, use the "missed" adults are not perfect in their eating foods for your snacks. In the long run habits either? The morning coffee you may be "eating" fewer calories break is a case in point. Frequently and if the foods are carefully selected, this consists of a cup of coffee with or you will be fulfilling your food needs. without sugar and milk, and possibly Snacking rates very high with many a sweet bun. For many, this is more senior citizens primarily because snacks than just a mid-morning break. It is are convenient and frequently associ- breakfast and a poor one at that. ated with a social occasion, like having Calories are high, but little else visitors. A survey made in one Iowa often is contributed in the way of county revealed that those over 75 protein, vitamins, and minerals. How years of age snacked less than those in much better it would be if the cafe- their early 60's. The foods most fre- terias and mobile coffee carts were quendy listed were cookies or breads. stocked, in addition to coffee, with Coffee, , and Postum were also oranges, orange and juice, listed, while milk was more popular milk, individually wrapped cheese with people living in cities than in wedges (another way to get calcium), rural areas. portion-packaged enriched ready-to- A survey made in Rochester, N.Y., eat cereals, and cottage cheese with of a selected group of beneficiaries of fruit. Having something different to old-age survivors and disability insur- stimulate interest in more nutritious ance revealed that, based upon nutri- snacks can help adults, too. ent relationships, milk and the other Homemakers are busy ¡jeople, and dairy products and fruits were very

Snacks can be a nutritional asset or iiability.

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popular between-meal foods. Over- mugs; fruit kabobs made of pineapple weight, denture, and digestive prob- wedges, banana slices, cherries—for a lems are frequendy found in the older dip, try a french dressing; age group. In many cases, the appetite tray including—radish roses, carrot and the interest in food is irregular. curls, marinated cauliflower, stuffed Depending on the physical condi- cucumber, stuffed mushroom, and tion of the individuals, the following stuffed celery; for dippers try—carrot kinds of snack foods can help fulfill sticks, cauliflower florets, turnip sticks, their nutritional needs: cooked and strawberries, cooked shrimp. canned fruit, fruit juices, calcium and Meat, fish, and egg ideas : Miniature protein foods like eggnogs, custards, meat balls on toothpicks; meat slice and puddings. cornucopias around cheese sticks; ham Open-faced sandwiches using roll-ups with cottage cheese spiced cooked ground beef, tender cooked with soup mix as a filling; chicken slices, or other favorite and cooked shrimp and olives on tooth- available meat "fillings" can be a fun pick; deviled eggs; open-faced sand- way of getting some protein. wiches using rye or wheat wafers and To the person watching his weight, topped with thin slices of meat— every calorie must count. Frequent garnish, with pimiento, green fjepper, snacking of high calorie foods or larger or parsley. servings of a reduced calorie food such Milk and cheese ideas: Cheese tray as candies and cookies made with sugar including Cheddar cubes, Edam, Swiss; substitutes or dry roasted nuts, may cheese ball; dip excellent for help you defeat your own purpose. such fruit dippers as strawberries, This means you should take advantage melon slices, etc. ; milk coolers. of the many lower calorie, appetizing Throughout this article, three points foods that make excellent festive snacks. have been repeatedly emphasized in Many of your friends will be happy to the snack suggestions given : ( 1 ) snacks know that while you are watching your should be selected to supply the body party calories you are helping them do with vitamins, minerals, and possibly the same. Here are a few party snack protein, in addition to energy, (2) all ideas. Check your favorite snacks must be considered as a part for recipes. of the total day's food intake if they Fruit and ideas for drink- are to be to your advantage without ing, nibbling, and dipping : Cranberry- contributing to such health problems pineapple cocktail; orange-grapefruit as being overweight, and (3) snacks juice with mint sprig; vegetable juice should not interfere with the appetite "on the rocks"; hot tomato-bouillon in for the next meal.

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