Download Consumer Choices Healthy Snacks - Bradford County Extension Office

Florida 4-H Consumer Choices
After School Snack
Goal:
The goal is for youth
to make informed,
responsible choices
when selecting a
healthy after school
snack.
Consumer Skill:
Youth will gain
knowledge of the following key concepts:

Selecting a
healthy snack by
comparing
ingredients on a
food label,
understanding
dietary guidelines,
and choosing a
smart beverage.
Life Skill:

Youth will learn
decision making
skills as they
investigate the
key concepts and
make the best
choice.
Suggested
Activities:

Choosing the Best
healthy Snack
(worksheet) pg. 7
Situation
Behaviors of children and adolescents are said to be influenced by many
factors. It is essential that children and teens choose healthy snack options
when given the opportunity. It is important to keep young people energized
and focused by providing them with a healthy after-school snack, packed
with essential nutrients. One compelling argument from the Disease
Control and Prevention center reports overweight and obesity are
increasingly associated with school age children and young adults,
specifically. These target groups face dietary risk factors leading to many
types of diseases which include cardiovascular disease, diabetes, ADHD,
and other.
Wise lifestyle choices, including healthy eating and snacking, active and
savvy routines, can save these at risk groups from becoming obese,
developing heart diseases, and loosing self-confidence and self-esteem due
to poor choices. Researchers say that confidence is a learned trait and that
it is based on knowing the facts and differentiating them from an opinion.
By knowing the facts, children and young adults could be more confident
through the total elimination of the dependency upon the opinion of others,
in this manner improving their ability to make better choices in general.
This guide will provide hints and tips for making informed decision when
selecting a healthy after school snack.
Key Concepts to Teach:

Dietary Guideline Principles

Reading a Food Label

Beverage Choices

Snack Tips for Parents
References and Sources
See Appendix A.
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or
warranty the products named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of
suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 1
Dietary Guideline Principles
Healthy Snack Elements Defined
Eating healthy has to do with choosing lots of different types of food throughout the day to satisfy hunger
and receive all the nutrients you need. When we talk about nutrients, we speak of vitamins, minerals,
carbohydrates, fiber, and fat. Now, how do we figure it all out? First, we must start with food labels!
Your Mini Guide to Nutritious Eating!
The bottom line is who decides what information goes on a food label? In the United States, it's the Food
and Drug Administration (FDA) and the Department of Agriculture (USDA). These agencies require that all
food labels show the same nutrition and health information. This allows people like you and I, called
consumers, to compare different foods and make the choices that are right for them.
The FDA and USDA regulate any health claims that companies make on their food labels. When a food says
"light" ("lite") or "low fat" on the label, it must meet strict government definitions in order to make that
claim. Foods that are labeled "USDA organic" are required to have at least 95% organic ingredients.
The following are the Dietary Guidelines for School Age children mandated by the Food and Drug
Administration (FDA) and the Department of Agriculture (USDA):
Dietary guidelines for school age children
Vegetables
3-5 servings per day. A serving might be one cup of raw leafy vegetables, 3/4 cup of vegetable
juice, or 1/2 cup of other vegetables, raw or cooked.
Fruits
2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a
medium-size whole fruit, such as an apple, banana or pear.
Whole Grains
6-11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce
of cereal.
2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group
may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter
for each ounce of lean meat.
Protein
Dairy products
Zinc
2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one
serving).
Studies indicate that zinc may improve memory and school performance, especially in boys.
Good sources of zinc are oysters, beef, pork, liver, dried beans and peas, whole grains, fortified
cereals, nuts, milk, cocoa, and poultry.
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 2
Reading the Label
Labels provide information to help us decide if an item is nutritious and edible. Checking the labels on foods
is an essential part of making wise and healthy choices. By reading labels of food you may find that the food
is high in an ingredient like sugar and wish to make a tradeoff on the next food choice (Gavin, 2011). Food
labels provide more than just nutrition facts. They also tell you what's in a packaged food (i.e., the
ingredients).
Don't just look at the fat and calories:
Yes, it is helpful to look at how many calories are in the items you are about to eat or buy. But there are
others factors that indicate if a food is healthy. Many packaged foods have large amounts of sugar or
sodium. A rough guide to follow is to look for less than 20 grams of fat and less than 10 grams of sugar
(especially for snack bars and cereals). For sodium, anything above 480 milligrams is high. If you can, keep it
in the 120-300 milligram range (Bauer, 2013). Counting carbs? That's another aspect to take notice of when
you're looking at a label, consider choosing items with lower net carbs, the FDA recommends about 300
grams per day (Bauer,2013).
Shorter is better:
When talking about ingredients, shorter is better! Not having as many ingredients in snacks and basic foods
insures a lower chance of artificial additives. If you can, look for foods that have fewer than 10 ingredients. If
you can get it down to five or six, that's even better!
Compare claims to facts:
Companies can easily label a product with a health claim, so make sure you flip the box over and read the
entire label (not just the attractive words on the front!). A food item may say it’s a good source of fiber, but
if there is only 3 grams you will want to consider other ways to receive the daily recommended amount of
fiber in your diet.
Aim low:
With fat, saturated fat, cholesterol and sodium, you should be looking for lower numbers. We all need fat to
keep our bodies running smoothly, but I think it's best to limit intake to about 60 grams per day, so keep
your "calories from fat" low if you can.
Serving size is key:
Checking the serving size is important, come to find out a bag of chips has 100 calories? Oh wait.. That’s for
one serving, there is actually three serving sizes with this one bag of chips. Make sure you look closely at
serving sizes and compare them to calorie counts before you buy or consume a product.
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 3
Re-Think your Drink
Many times our afterschool snack choice is to grab a soda or at least have a
drink along with the snack you choose. If you play afterschool sports you
may think that a sports drink such as Gatorade is a good alternative to soda.
Be sure that you think about the drink you choose to accompany your snack
since it is easy to choose a drink that is 300 calories or more and is very high
in sugar. Consider the following when you choose a drink as part of your
afterschool snack:

Water is the best choice for quenching thirst and staying hydrated. While bottled water or seltzer water
can be costly, tap water has no calories and is free.

Diet drinks have artificial sweeteners and add little or no calories to your diet. They also have very few or
no nutrients and may increase your desire for sweet foods. You want to limit your consumption of
artificially sweetened beverages.

Sports drinks and energy drinks may be costly and are really only necessary for a serious athlete during a
very intense activity. For most high school athletes water is recommended as the best way to rehydrate.
Energy drinks are also very high in caffeine and can have harmful side effects.

100% fruit juice is easy to over-consume, a piece of whole fruit is better because it contains more fiber
and helps you feel full. Remember to read the label on fruit juice to consider the number of calories and
to make sure there is no added sugar.

Sweet drinks can be disguised with ingredients like corn sweetener, syrup or anything with an “-ose” like
dextrose or fructose. Some drinks that typically have added sugar are energy drinks, soda, fruit flavored
drinks, tea, lemonade, and flavored milk. A 20 ounce bottle of cola has about 16 teaspoons of sugar in it.

Consider Milk as a good source of calcium to build strong bones. Experts recommend that children aged
9 and older consume 3 cups of lowfat milk a day.
Try this activity as you teach youth about drink choices.
Select several different popular drinks and empty out the contents. Have a bag of granulated sugar on hand
and allow youth to measure out the amount of sugar into a bowl that is in each of the drinks according to
the label. Then compare serving sizes of drinks so they can visualize a typical 8 ounce container versus a 1
cup serving. For full instructions see the Choose Health: Food, Fun, and Fitness activity in Lesson 1 developed by Cornell University. You can locate this resource and other from the Eat4Health page of the Florida
4-H website. http://florida4h.org/programsandevents_/eat-4-health/
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 4
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 5
After School Snack Decision
Deciding on what snack you want to eat can be difficult at times and may take a little time and research.
Know how much sugar is in the snack, along with sodium, calories, etc. How full will this snack make you,
and will you be hungry when it is time for your next meal? It is important to understand the ingredients within
the snack and how it will affect you. Compare ingredients along with satisfaction and identify the health
benefits of each snack.
When making your final consumer decision, you may find it helpful to use a chart similar to the one below to
help you make your final decision.
Snack
Satisfaction
Meet dietary
guidelines?
Ingredients
Prepare
time
Miscellaneous
factors
After filling in the columns for each of the factors for various products, consider any additional
factors you would like to consider when choosing a snack.
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 6
Activity: Choosing the Best Snack
Miranda just got home from school and she feels a sense of hunger. She wants something that will satisfy
her hunger until dinner without spoiling her dinner. Miranda is hungry for anything although she is allergic to
peanuts. She has to go to cheerleading practice soon, therefore she is kind of in a hurry and needs a snack
that will give her energy. Which quick snack do you think would be best?
Snack
Sugars, calories
Quaker Chocolate Chip Chewy
Granola Bar
7g, 100 calories
Whole Grain Oats
CONTAINS WHEAT, COCONUT, SOY
AND MILK, SEMISWEET CHOCOLATE
CHIPS, CORN SYRUP, BROWN RICE
CRISP.
Nabisco Oreo
Chocolate (4
cookies)
13g, 160 calories
No
Sugar, Unbleached Enriched Flour,
None
High Oleic Canola and/or Palm and/or
Canola Oil , Cocoa , High Fructose
Corn Syrup, Leavening , Cornstarch,
Salt , Soy Lecithin , Vanillin-artificial
flavor, and Chocolate.
Vegetables and
Chickpeas (protein)
Carrots, hummus( chickpeas blended
with tahini, olive oil, lemon juice, salt
and garlic.)
60secs
No
Enriched flour (wheat flour, niacin,
reduced iron, thiamine mononitrate,
riboflavin, folic acid), water, malt,
canola oil, salt, yeast, soda.
None
Carrots and
Hummus
3g, 60 calories
Pretzels (24
pretzels)
0.8g, 120 Calories
Meet dietary
guidelines?
Ingredients
Prepare time
None
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 7
Activity: Choosing the Best Snack
Miranda just got home from school and she feels a sense of hunger. She wants something that will satisfy
her hunger until dinner without spoiling her dinner. Miranda is hungry for anything although she is allergic to
peanuts or any kind of nuts. She has to go to cheerleading practice soon, therefore she is kind of in a hurry
and needs a snack that will give her energy. Which quick snack do you think would be best?
Snack
Sugars, calories
Meet dietary
guidelines?
Ingredients
Prepare time
Quaker
Chocolate Chip
Chewy Granola
Bar
7g, 100 calories
Whole Grain Oats
CONTAINS WHEAT, COCONUT, SOY
AND MILK, SEMISWEET CHOCOLATE
CHIPS, CORN SYRUP, BROWN RICE
CRISP. INVERTSUGAR, SUGAR, CORN
SYRUP SOLIDS.
None
Nabisco Oreo
Chocolate (4
cookies)
13g, 160 calories
No
Sugar, Unbleached Enriched Flour,
High Oleic Canola and/or Palm and/
or Canola Oil , Cocoa , High Fructose
Corn Syrup, Leavening , Cornstarch,
Salt , Soy Lecithin , Vanillin-artificial
flavor, and Chocolate.
None
Veggies, chickpeas
Carrots, hummus( chickpeas blended 60secs
with tahini, olive oil, lemon juice, salt
and garlic.)
No
Enriched flour (wheat flour, niacin,
reduced iron, thiamine mononitrate,
riboflavin, folic acid), water, malt,
canola oil, salt, yeast, soda.
Carrots and
Hummus
3g, 60 calories
Pretzels (24
pretzels)
0.8g, 120Calories
None
Answer Key: 3,4,2,1
1. Carrots and Hummus have
the least number of calories
and the sugar amount is not
bad. This is a fast and healthy
snack and by looking at the
ingredients there are not too
many therefore no artificial
additives. Provides energy
2. Pretzels are a fast and
healthy snack also , thus with
a little more calories, and
more uncommon ingredient
names. Also these pretzels
do not meet the dietary
guidelines.
3. Nabisco Oreo cookies do
not meet any of the dietary
guidelines, and contain the
more calories.
4. Quaker Granola Bar may
contain traces of peanut and
other tree nuts therefore this
snack is ruled out.
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 8
1.
Quaker Granola Bar
This Product was made in a
facility with processes
peanuts
http://blog.fooducate.com/2010/05/03/are-
2.
Carrots and Hummus
Photo credit: Eat4Health
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 9
3.
Nabisco Oreo Cookies
Photo credit: http://nutritionbeast.com/2013/10/oreo-cookie-ingredients-nutrition-history/
4.
Pretzels
Photo credit: http://www.snydersofhanover.com/
pretzel-snaps.html
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 10
Key Terms

Attention deficit hyperactivity disorder: (ADHD) “problem of not being able to focus, being
overactive, not being able control behavior, or a combination of these. “ (http://www.aacap.org/
AACAP/Families_and_Youth/Resource_Centers/ADHD_Resource_Center/
ADHD_A_Guide_for_Families/What_is_ADHD.aspx)

Calorie: “ the energy needed to raise the temperature of 1 kilogram of water through 1 °C,
equal to one thousand small calories and often used to measure the energy value of
foods.” ( https://www.google.com/search?q=dietary+&ie=utf-8&oe=utf8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a&channel=nts#rls=org.mozilla:enUS:official&channel=nts&q=what+are+calories)

Cardiovascular Disease: “class of diseases that involve the heart, the blood vessels (arteries,
capillaries, and veins) or both. “ (https://www.google.com/search?q=dietary+&ie=utf-8&oe=utf8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a&channel=nts#rls=org.mozilla:enUS:official&channel=nts&q=what+is+cardiovascular+disease)

Diabetes: “a metabolic disease in which the body’s inability to produce any or enough insulin
causes elevated levels of glucose in the blood. “ (https://www.google.com/search?
q=dietary+&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefoxa&channel=nts#rls=org.mozilla:en-US:official&channel=nts&q=what+is+diabetes+)

Dietary: “ of or relating to diets or dieting. ” (https://www.google.com/search?q=dietary+&ie=utf
-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a&channel=nts)

Elements: “a part or aspect of something abstract, especially one that is essential or characteristic. “ (https://www.google.com/search?q=dietary+&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en
-US:official&client=firefox-a&channel=nts#rls=org.mozilla)

Food and drug Administration (FDA): “is an agency within the U.S. Department of Health
and Human Services. “ ( https://www.google.com/search?q=dietary+&ie=utf-8&oe=utf8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a&channel=nts#rls=org.mozilla:enUS:official&channel=nts&q=what+is+the+FDA)

Obese: “Overweight” (http://www.medicalnewstoday.com/info/obesity/)

The U.S department of Agriculture (USDA): “is a cabinet-level agency that oversees the
American farming industry. USDA duties range from helping farmers with price support subsidies, to inspecting food to ensure the safety of the American public..”
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 11
Appendix A
Resources
http://www.snydersofhanover.com/pretzel-snaps.html
http://nutritionbeast.com/2013/10/oreo-cookie-ingredients-nutrition-history/
http://www.quakeroats.com/products/oat-snacks/chewy-granola/chocolate-chip.aspx
http://www.huffingtonpost.com/heather-bauer-rd-cdn/nutrition-labels_b_3981345.html
USDA, Center for nutrition policy and promotion. March 2013, 10 tips Nutrition Education Series, Snack tips for parents.
Choose Health: Food, Fun, and Fitness youth curriculum. 2013. https://fnec.cornell.edu/Our_Initiatives/CHFFF.cfm
Florida 4-H Consumer Choices: After School Snack. Prepared by Katherine Marin, Family and Consumer
Sciences Agent Duval County and Sara Knollinger, Student Assistant Florida 4-H Eat4Health project.
The use of trade names or images in the publication is solely for educational purposed of providing specific information. UF/IFAS Extension does not guarantee or warranty the products
named, and references to them in this publication do not signify our endorsement of or approval to the exclusion of other products of suitable composition.
CONSUMER CHOICES TEACHER GUIDE
Page 13