Congratulations on your resolution to eat healthier foods this year! Choosing healthier foods at snack bars may seem hard, but there are some choices you can make that will fit into your new year’s resolution.

Choices from the vegetable and fruit group can be hard to find, but most snack bars offer 100% apple, orange, or vegetable juice, which is a healthier choice. Watch how much you drink though, because 500 mL (2 cups) of juice has 236 calories, which is about the same as pop, even though it has more nutrients. A serving of juice, according to Canada’s Food Guide, is just 125 mL (1/2 cup), so look for smaller sized bottles, or share larger bottles with a family member. Some snack bars also offer fruit cups, fresh fruit, or vegetable soup.

When choosing snacks from the grain products group like bread, buns, and cereal bars, choose whole grain options. Go for whole wheat, rye, or pumpernickel bread, granola bars made with oatmeal, and whole grain cereal bars. Look out for higher fat baked goods such as donuts, cookies, muffins, and pastries. These are high in fat and calories and provide little nutrition.

When is comes to choices in the milk and alternative food group, choose lower fat milk like skim, 1%, or 2%. Even chocolate milk is a healthier option. While chocolate milk provides the same nutrients as white milk, it also provides added sugar.  Watch how much you drink, as the added sugar provides extra calories – about 60 extra calories per 250 mL (1 cup). Some snack bars may offer lower fat yogurt or cheese strings, which are also healthier choices.

When thinking about meat and alternatives, choices like hamburgers, hot dogs, and chicken fingers are usually high in saturated fat and salt. Instead, choose nuts, seeds, and trail mix. While these snacks are still high in fat, they are higher in heart-healthy unsaturated fats. Nuts and seeds can also be high in calories, so watch how much you eat. A serving, according to Canada’s Food Guide, is 50 mL (¼ cup), so you might want to share a package of trail mix with someone.

A new program that is starting in Windsor and Essex County can also help you choose healthier foods. The Eat Smart! program will be starting in February 2008 at the Harrow Arena, LaSalle’s Vollmer Recreation Complex, and Leamington’s Kinsmen Recreation Complex. The Eat Smart! program makes sure that the recreation facility meets a minimum number of healthier choices in each food group. Look for some of the healthier options mentioned in this article at these locations.  

As a final option, you may want to pack a few snacks from home to have with you at the arena. Things like whole grain cereal or crackers, a piece of fruit, cut up veggies, or single servings of fruit cups, applesauce, cheese, and low fat puddings are also healthier choices and easy to pack. With a bit of planning and knowledge you’ll be able to keep your resolution and keep cheering on your child’s team.

Written by Heather Harvey, RD as published in the Windsor Star, January 2008.