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Eating for Energy? Healthy Snacks are a Must
by Pat Melgares
Guess what, chocolate lovers: There is room in the diet for a candy bar now and then.
But Sandy Procter, a registered dietitian with Kansas State University Research and Extension, says that
for a better, more regular energy boost, people should make healthy eating part of an everyday lifestyle.
People tend to be more active in spring and summer. Procter said meeting increased energy needs is a matter
of regularly eating more healthful snacks than just candy bars. She said the best snacks combine protein and
carbohydrates.
"It's like putting fuel in a car; our body is the highest quality car we can purchase," she said. "So, we
need to put good fuel in there."
"We are often led to [a run-down feeling] by a high carbohydrate snack that will increase our blood sugar
and give us that quick boost of energy, but then we drop down after that. For the most part, we are going
to get more benefit from a piece of fruit or half of a peanut butter sandwich on whole wheat bread with a
banana or raisins, instead of snacks that are high in sugar and fat."
Parents also should realize that children's energy needs vary, not only with the weather, but with occasional
growth spurts. Procter advises that parents listen to kids' requests for snacks.
"[Parents should] plan for snacks; they will happen and should happen," she said. "Make sure when
kids are asking for snacks, nutritious ones are available. If you don't prepare for snacks, kids may
eat what you don't want them to."
She advises setting aside a place where high-quality snacks can be found, such as a bowl on the cabinet,
or a basket in the refrigerator. Easy snacks that work well include bananas or other fresh fruit, graham
crackers and yogurt cups.
For more information on health and nutrition, interested persons may contact their local K-State Research
and Extension office.
K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station
and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the
well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension
offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is
on the K-State campus, Manhattan.
Source: Pat Melgares, News Coordinator
pmelgare@oznet.ksu.edu
K-State Research and Extension
For more information: Sandy Procter is at 785-532-1675
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