SMART Snacking – A
part of healthy eating
Nicasha Martin – HLTH 640 – May 06, 2017
Did You Know?
•About 20% of kids between
12 and 19 years old have
obesity.1
–BUT
•Changes in eating habits like
smart snacking can help you
reach and maintain a healthy
weight.
Adolescent Digestion & Absorption
•Fat
–Absorbed in the small
intestine. 2
•Carbohydrates and
Protein
–Absorbed in the small
intestine. 2
•Boys need a lot of
calories. 3
•Girls need plenty of
iron. 3
Adolescent Metabolism
Teenagers, as
well as being
exposed to
periodic food fads
and slimming
trends, tend to
skip meals and
develop irregular
eating habits.4
Adolescent Food Regulation
Hunger: Physiological
need for food.
2
Satiety: Length of
time between meals
and snacks.
2
Appetite: The desire
to eat food.
2
But first, what is a snack?
A “snack” will refer
to eating foods or
consuming caloric
beverages between
regular meals. 6
As we will learn,
there are healthy,
less healthy and
unhealthy snacks!
What do Adolescents Currently Snack
on?
The majority
of snacks
consumed by
adolescents
are processed
snacks.
7
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the
New
Standards
After
the
New
Standards
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Intro to SMART SNACKS
Adolescent Caloric Needs
Click icon to add picture
C ne adolescen
Not
Active
Somewhat
Active
Very
Active
Male
9-13 years old
1600-2000 calories 1800-2000
calories
2000-2600 calories
Male
14-18 years old
2000-24000 calories 2400-2800
calories
2800-3200 calories
Female
9-13years
1400-1600 calories 1600-2000
calories
1800-2200 calories
Female
14-18 years old
1800 calories 2000 calories 2400 calories
Insufficiencies Caused by Poor Snacking
Short term health risks
•Poor brain function10
•Poor exercise capabilities11
•Insulin resistance and
weight gain10
•Indigestion and heartburn10
•Poor sleep11
•Mood problems10
Long term health risks
•Overweight10
•Obesity10
•Diabetes11
•High blood pressure11
•Heart disease11
•High Cholesterol11
Insufficiencies Caused by Poor Snacking
Academic
risks
Snacking and Obesity
Click icon to add picture
Unhealthy
snacking
Poor snacking
Imbalanced
portions
What Does The Bible Say?
Health Law
•Do not overeat –
Proverbs 23:213
•Eat your meats at
regular intervals –
Ecclesiastes 10:1713
Eating Law
•It is not good to eat too
much – Proverbs
25:2713
•Eat for satisfaction and
not beyond –
Ecclesiastes 3:1313
How to select SMART snacks
Nutrient dense
foods14
Whole foods14
Minimal
processing14
<200
calories14
SMART Snacking Applied
Past Choices
•Candy items
•Ice Cream
•Potato Chips
•Pastry desserts
•Sugary beverages
Future Choices
•Unsalted nuts
•Granola (whole grain)
•Yogurt
•Fruits & Veggies
•Water
So, why SMART Snacks?
Body weight
management
Decreased health
risks
Better academic
achievement
Increased overall
health
HEALTHY SNACKS CAN
ALSO TASTE GREAT!
Kids
and
adolescents
get
about
27
per
cent
of
their
daily
calories
through
snacks
—
food
eaten
outside
of
breakfast,
lunch,
and
dinner.
Snack
time
can
thus
be
a
key
opportunity
to
encourage
healthy
choices,
such
as
vegetables
and
fruit.
%7
¥
HEALTHY
KIDS
COMMUNITY
CHALLENGE
NORTH
CHANNEL
Take Home – THE END
References
•1. Take Charge of Your Health: A Guide for Teenagers. National Institute of Diabetes and Digestive and Kidney
Diseases. https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-
teenagers. Published December 1, 2016. Accessed May 7, 2018.
•2. Blake, JS, Munoz, KD, Volpe, S. Nutrition: From Science to You. Custom 2nd ed. Boston, MA: Pearson; 2015.
•3. Nutrition Module: 3. Nutritional Requirements Throughout the Lifecycle. OpenLearn.
http://www.open.edu/openlearncreate/mod/oucontent/view.php?id=316&printable=1. Accessed May 7, 2018. 2.
•4. Child and adolescent nutrition. Chilling out – Freezing foods for quality and safety: (EUFIC).
http://www.eufic.org/en/healthy-living/article/child-and-adolescent-nutrition. Accessed May 7, 2018.
•5. Louis-Sylvestre J Lluch A Neant F Blundell JE Highlighting the positive impact of increasing feeding frequency
on metabolism and weight management. Forum Nutr. 2003;56:126–8.
•6. Hess, M J, Jonnalagadda, S S, Slavin, L J. What Is a Snack, Why Do We Snack, and How Can We Choose Better
Snacks? A Review of the Definitions of Snacking, Motivations to Snack, Contributions to Dietary Intake, and
Recommendations for Improvement | Advances in Nutrition | Oxford Academic. OUP Academic.
https://academic.oup.com/advances/article/7/3/466/4558044. Published May 9, 2016. Accessed April 22, 2018.7.
•7.Larson N, Story M. A Review of Snacking Patterns among Children and Adolescents: What Are the Implications
of Snacking for Weight Status? Childhood Obesity. 2013;9(2):104-115. doi:10.1089/chi.2012.0108. Health
Nutrition. 2014;18(11):2022-2030.
•8. Lillehoj CJ, Nothwehr F, Shipley K, Voss C. Vending Assessment and Program Implementation in Four Iowa
Worksites.QHealth Promotion Practice. 2015;16(6):814-825. doi:10.1177/1524839915596346.
References
•9. Food and Nutrition Service. Food and Nutrition Service. http://www.fns.usda.gov/. Accessed May 06,
2018
•10. Anteneh ZA, Gedefaw M, Tekletsadek KN, Tsegaye M, Alemu D. Risk Factors of Overweight and
Obesity among High School Students in Bahir Dar City, North West Ethiopia: School Based Cross-
Sectional Study. Advances in Preventive Medicine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4678054/. Published 2015. Accessed April 21, 2018.
•11. Hess, Julie, and Joanne Slavin. “Snacking for a Cause: Nutritional Insufficiencies and Excesses of U.S.
Children, a Critical Review of Food Consumption Patterns and Macronutrient and Micronutrient Intake of
U.S. Children.” MDPI, Multidisciplinary Digital Publishing Institute, 30 Oct. 2014, www.mdpi.com/2072-
6643/6/11/4750/htm. Accessed 21 Apr. 2018.
•12.Correa-Burrows P, Rodríguez Y, Blanco E, Gahagan S, Burrows R. Snacking Quality Is Associated with
Secondary School Academic Achievement and the Intention to Enroll in Higher Education: A Cross-
Sectional Study in Adolescents from Santiago, Chile. Nutrients. 2017;9(5):433. doi:10.3390/nu9050433.
•13. BibleGateway. Leviticus 19:11 NIV - - Bible Gateway. https://www.biblegateway.com/. Accessed May
7, 2018.
•14.Revamp your snacking habits. Harvard Health Publications Harvard Heart Letter. July 2016.
http://ezproxy.liberty.edu:2048/login?
url=http://search.proquest.com.ezproxy.liberty.edu:2048/docview/1802498786?accountid=12085.
Accessed May 06, 2017.
References
•15.Datar A, Nicosia N. Junk Food in Schools and Childhood Obesity.
Journal of policy analysis and management : [the journal of the
Association for Public Policy Analysis and Management].
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667628/. Published
2012. Accessed April 21, 2018.
•16. Shepherd, Harden, Rees, Brunton, Garcia, Oliver, Oakley. Young
people and healthy eating: a systematic review of research on barriers
and facilitators | Health Education Research | Oxford Academic. OUP
Academic. https://academic.oup.com/her/article/21/2/239/671343.
Published October 26, 2005. Accessed April 22, 2018.
•17. Nuru H, Mamang F. Association between snacking and obesity in
children: a review . International Journal of Community Medicine and
Public Health .
http://www.ijcmph.com/index.php/ijcmph/article/viewFile/951/821.
Published August 2, 2015. Accessed April 22, 2018.
