Lifestyle

Watch What You Eat

Know how much nutrients or fat you're putting in your body whenever you munch on your favorite snacks.
photo courtesy of Lakeshore Entertainment (She's The Man)

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

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  • 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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Sharlene Tan
Former Fashion Editor, Candy
sharlene@candymag.com
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