08/06/2007

The Healthy Plate

The Associated Press
Lunch box friendly snacks can be healthy with the right combination of carbs, proteins and good fats like in Whole-grain Cereal and Peanut Bars.

Cereal bars are a perfect school snack

Plan ahead to have healthy nibbles on hand

By JIM ROMANOFF

For The Associated Press

Snacking can be the downfall of a healthy diet, especially when it's a bag of greasy chips or handful of jelly beans.

But snacking can also be an important part of a healthy diet. Smart, healthful snacking helps stave off distracting hunger and provides energy to keep you going until your next full meal.

The key to proper nibbling is choosing the right foods and planning ahead so they are in the backpack or desk drawer when the urge strikes — for adults or for kids headed to school.

The best snacks include complex carbohydrates (such as whole-grain breads, crackers and cereals), protein (such as yogurt, low-fat cheese and lean deli meats) and good-for-you fats (such as those in nuts and nut butters).

Studies have shown that this combination of foods is healthy, energizing and leaves you satisfied for a long time.

On the other hand, snacks that are mostly simple carbohydrates (sugars), such as candy and soda, may give you an instant energy boost but soon will leave you hungry again.

Remember that portion size is key, especially if you're watching your weight. Appropriate servings include five mini brown rice cakes, a cereal or granola bar, three graham cracker squares or a 3-ounce pouch of water-packed tuna.

And snacking doesn't have to be boring. A healthy treat with a touch of sweet or spice can be more appealing. Try dusting your nuts with paprika or chili powder. Or sprinkle sliced fruit with a bit of cinnamon and sugar or some cocoa powder.

Combine an ounce or so of nuts, a few tablespoons of dried raisins or cranberries and even a few chocolate chips for a simple (and very kid-friendly) trail mix. It's also easy to make in large quantities for easy use during the week.

These whole-grain cereal and peanut bars are laced with caramel, which gives them the irresistible flavor combination of sweet and salty. They're easy to make and can be stored at room temperature in an airtight container for up to five days.

Whole-Grain Cereal and Peanut Bars

• 6 oz. caramels, cut in half (about 22 caramels)
• 2 T. skim milk
• 3 c. whole-grain wheat flake breakfast cereal (such as Kellogg's All-Bran Complete Wheat Flakes cereal)
• ¾ c. unsalted dry roasted peanuts

In a large saucepan, combine caramels and milk. Cook over medium-low heat, stirring constantly, until the caramels are melted, about five minutes. Remove from the heat and stir in the cereal and peanuts.

Using wet hands (to avoid sticking), spread the mixture in an ungreased 7-by-11-inch baking pan, pressing into an even layer. Allow to cool for 20 minutes, then cut into 15 bars. Makes 15 servings.

Nutrition information per bar: 125 calories; 5 g fat (1 g saturated); 1 mg cholesterol; 19 g carbohydrate; 3 g protein; 1 g fiber; 94 mg sodium.