Snacking with a Purpose (Snack Comparison) Instructions: Read the case scenario.

Question

Snacking with a Purpose (Snack Comparison)

Instructions: Read the case scenario. Respond to the discussion questions to determine how the energy density of food choices can be manipulated to promote weight gain or weight loss/maintenance.

Case scenario: You are a registered dietitian in an outpatient clinic. A mother brings her two young daughters in to see you. One daughter is underweight and needs suggestions for high-calorie snacks to promote weight gain. The other daughter is at a normal weight and struggles with wanting to eat snacks each time her sister does. The family is asking for help with balancing low-calorie snack ideas with high-calorie snack ideas, using basically the same groceries.

High-calorie snacks:

1 cup whole-milk yogurt mixed with ¼ cup granola

Low-calorie snacks:

1 cup low-fat yogurt

1 smoothie (1 cup berries, fresh or frozen, blended with ½ cup ice cream and 1 cup whole milk)

1 cup berries, fresh or frozen

1 ½ cups cereal (low sugar) with 1 cup whole milk

¾ cup cereal (low sugar) with 1 cup skim milk

½ English muffin spread with 2 tablespoons peanut butter and ½ of a mashed banana

½ English muffin spread with 1 tablespoon jam

1 medium apple with ½ cup cottage cheese

1 small apple and 1 low-fat cheese stick

1 cup trail mix (1/3 cup nuts, 1/3 cup dried fruit, 1/3 cup cereal)

¼ cup trail mix (1 tablespoon nuts, 1 tablespoon dried fruit, 2 tablespoons cereal)

Discussion questions:

1. Determine and list the approximate calorie content of each of the High-calorie and Low-calorie snacks listed in the charts above.

2. Give three additional suggestions for snack ideas that use similar foods and can be modified to be higher or lower in calories.

3. Name two beverages recommended to help with weight gain and two beverages recommended to prevent weight gain.

High-calorie snacks:

1 cup whole-milk yogurt mixed with ¼ cup granola

Low-calorie snacks:

1 cup low-fat yogurt

1 smoothie (1 cup berries, fresh or frozen, blended with ½ cup ice cream and 1 cup whole milk)

1 cup berries, fresh or frozen

1 ½ cups cereal (low sugar) with 1 cup whole milk

¾ cup cereal (low sugar) with 1 cup skim milk

½ English muffin spread with 2 tablespoons peanut butter and ½ of a mashed banana

½ English muffin spread with 1 tablespoon jam

1 medium apple with ½ cup cottage cheese

1 small apple and 1 low-fat cheese stick

1 cup trail mix (1/3 cup nuts, 1/3 cup dried fruit, 1/3 cup cereal)

¼ cup trail mix (1 tablespoon nuts, 1 tablespoon dried fruit, 2 tablespoons cereal)

Explanation / Answer

1.

High-calorie snacks:

1 cup whole-milk yogurt mixed with ¼ cup granola- 285 cal

Low-calorie snacks:

1 cup low-fat yogurt- 120 cal

1 smoothie (1 cup berries, fresh or frozen, blended with ½ cup ice cream and 1 cup whole milk)- 333 cal

1 cup berries, fresh or frozen- 85 cal

1 ½ cups cereal (low sugar) with 1 cup whole milk- 358 cal

¾ cup cereal (low sugar) with 1 cup skim milk- 214 cal

½ English muffin spread with 2 tablespoons peanut butter and ½ of a mashed banana- 358 cal

½ English muffin spread with 1 tablespoon jam- 126 cal

1 medium apple with ½ cup cottage cheese- 185 cal

1 small apple and 1 low-fat cheese stick- 138 cal

1 cup trail mix (1/3 cup nuts, 1/3 cup dried fruit, 1/3 cup cereal)- 485 cal

¼ cup trail mix (1 tablespoon nuts, 1 tablespoon dried fruit, 2 tablespoons cereal) – 135 cal

2. a. High calorie: 1 ½ cup frosted flakes- 240 cal

Low calories: 1 ½ cup corn flakes-150 cal

b. High calorie: 1 english muffin, cinnamon, toasted- 276 cal

Low calories: 1 english muffin, whole wheat- 203 cal

c. High calorie: 1 grilled cheese sandwich- 300 cal

Low calories: 1 vegetable sandwich- 150 cal

3. Beverages for weight gain- Chocolate milk, Protein shake

For weight loss- Green tea, vegetable juice

High-calorie snacks:

1 cup whole-milk yogurt mixed with ¼ cup granola- 285 cal

Low-calorie snacks:

1 cup low-fat yogurt- 120 cal

1 smoothie (1 cup berries, fresh or frozen, blended with ½ cup ice cream and 1 cup whole milk)- 333 cal

1 cup berries, fresh or frozen- 85 cal

1 ½ cups cereal (low sugar) with 1 cup whole milk- 358 cal

¾ cup cereal (low sugar) with 1 cup skim milk- 214 cal

½ English muffin spread with 2 tablespoons peanut butter and ½ of a mashed banana- 358 cal

½ English muffin spread with 1 tablespoon jam- 126 cal

1 medium apple with ½ cup cottage cheese- 185 cal

1 small apple and 1 low-fat cheese stick- 138 cal

1 cup trail mix (1/3 cup nuts, 1/3 cup dried fruit, 1/3 cup cereal)- 485 cal

¼ cup trail mix (1 tablespoon nuts, 1 tablespoon dried fruit, 2 tablespoons cereal) – 135 cal

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