Watch What You Eat

Know how much nutrients or fat you're putting in your body whenever you munch on your favorite snacks.
by Sharlene Tan   |  Jul 31, 2011
photo courtesy of Lakeshore Entertainment (She's The Man)
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According to Iree Velasco, resident dietitian of the Weight Management Center at St. Luke’s Hospital, a good diet means taking three regular meals and two to three light snacks a day. Be sure to snack the healthy way with these tips.

  1. Snacks are in-betweeners.
    - They should not replace lunch or dinner.
  2.  Learn to pass!
    - Skip the extra chocolate sauce on your ice cream or the creamy ranch dip for your chips.
  3. Read food labels.
    - Check the serving size to see how much to munch. If your bag of chips contains five servings, eat only 1/5.

Serving Size Guide

  • Soda - One serving is equal to eight ounces. A can of soda is about 12 ounces and one bottle is 24 ounces.
  • Ice Cream - A scoop should be enough.
  • Popcorn - Two tablespoons of un-popped corn kernels, which is about four cups of popped corn.
  • Pretzels - One serving is an ounce, about 17 pieces.
  • Cookies - A good portion size would be about two to three cookies.
  • Chips - A standard serving for chips is 28 to 30 grams, that’s about 25 regular-sized tortilla chips.
  • Chocolate Bar - A serving size, which is one bar, has about 280 calories—so only snack on this if you’re really craving.

Snack Showdown

Featured Video
  • Pretzels vs. Potato chips
    - An ounce of pretzel chips has 106 calories, a gram of fat, and 380 mg of sodium. Potato chips have 153 calories, 10 grams of fat, but only 147 mg of sodium. 
  • Soda vs. Iced Tea
    - Iced tea has only 60 calories; a can of soda contains 97 calories.
  • Iced Café Latté vs. Iced Blended Coffee
    -A tall iced cafe latté has 105 calories and only five grams of sugar, while a similar-sized iced blended coffee has 200 calories and 34 grams of sugar.
  • Chocolate Bar vs. Chocolate Chip Cookies
    - Three cookies have only 160 calories and about eight grams of fat, while a chocolate bar has 280 calories and 14 grams of fat.
  • Ice Cream vs. Chocolate Cake
    - A scoop of ice cream has 145 calories while a slice of chocolate cake (with frosting) has about 235 calories.
  • Popcorn vs. French Fries
    - Popcorn has lower fat and sodium content.
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About the author
Sharlene Tan
Former Fashion Editor, Candy
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