Snack attack

Sure, it seems like an innocent potato chip. So light, golden-brown and deliciously crispy . . . it couldn’t hurt to have just one, right? Well, maybe not, but any snack that dares you to "have just one" can lead to mindless eating, which can be especially dangerous with processed foods. Potato and tortilla chips can be laden with heart-hazardous Trans fat and saturated fat and, in excess, may increase your risk of heart disease. In fact, a seemingly innocent serving of chips and dip can have up to 11 grams of saturated fat. According to the US Department of Agriculture, that’s more than half the daily allowance of saturated fat for a 2,000-calorie diet.

Don’t worry; snacking isn’t out of the question if you’re trying to moderate your fat intake. It’s what you snack on that can help or hurt you. Veggie slices and fresh fruit are smart choices, but if you’re a chronic snacker, who loves food, remember these three words: eat small portions! Indulging in the occasional small bag of chips won’t harm you, but keep in mind that our daily saturated fat intake should never exceed 10 percent of your total calories.

If you’re tired of crunching celery sticks and apple slices, try kicking up your favorite fruits and vegetables by drying them in the oven. Dehydration intensifies flavor and deepens color, essentially transforming one snack into something entirely new and exciting. For those who like to dip, try mixing low-fat sour cream or cream cheese with your favorite herbs and spices. And remember, a healthy snack doesn’t have to be fat-free. add a little decadence to a fresh fruit salad with a handful of white chocolate chips, or dress up a slice of whole-wheat toast with chopped tomato, onion and melted gruyere cheese.

To keep you energized throughout the day, snacks should be high in protein and fiber but low in simple carbohydrates. Add a few extra grams of fiber to your mini-meals by tossing a couple of almonds or dried apples into your trail mix. When baking, enhance your brownies, cookies and cakes with jars of nutrient-rich prune and banana baby food.

While snacking is suggested to keep hunger at bay, it’s important to avoid mindless eating. Try snacking away from the television and out of the bedroom. Avoid excess calories by keeping dressings, dips and sauces in plastic 1-ounce cups. When you get home from the grocery store, separate large bags and boxes of potato chips, popcorn and crackers into serving-size portions and store in plastic sandwich bags.

So, when snack time rolls around, do yourself and your family a favor by serving healthy versions of old favorites. A sophisticated twist in some classic comfort foods will leave everyone satisfied but absolutely guilt-free at the end of the day.