SPRINGER: Choose better snacks

For those trying to watch their weight, it is not so much the meals that can ruin a diet but rather the snacks between those meals.

With so many convenience foods available, it is often difficult to choose one that is both healthy and also tasty.

Men's Fitness magazine recently published a list of the worst snack foods around. Instead of just telling you to avoid these foods completely, an alternative snack is given that will satisfy your craving for that food without denting your diet.

Packaged oatmeal is an easy and relatively healthy choice for either breakfast or a snack. However, most of the flavoring in the oatmeal comes from sugar. A better choice would be a plain (slow-cooked) cup of oatmeal with half an apple. You will double your fiber intake and eliminate your sodium altogether. For added protein, add a half-cup of low-fat milk or a teaspoon of protein powder.

Granola long ago fell out of the spotlight as being a healthy food. Pre-made granola contains fat, very little protein and is high in calories (averaging about 220 calories for only two-thirds of a cup). A better choice would be one cup of Fiber One cereal with a cup of skim milk and a banana. The fiber content will add to your day's total and will keep your fat intake low.

Another snack that markets itself as a healthy choice is Kellogg's Nutrigrain Twists. Because plain bars are not that appealing, the cereal company now adds in cream and fruity fillings.

A single bar contains about 140 calories, 12 grams of sugar, and 3 grams of fat. The calorie content is not too bad for a snack but because half the carbs come from sugar, you might as well eat a Pop Tart. A better choice would be any type of fruit that is in season.

The word is out on those yummy coffee drinks. Instead of being a delicious treat they can easily become a diet-buster. One bottle of Starbuck's Low-fat Frappuccino contains 190 calories and many of the carbohydrates come from sugar. A better choice would be to make your own version using half a cup of ice, a cup of coffee, and about half a cup of skim milk. Since these drinks are roughly half the size of the store-bought version, you can imagine how many calories those contain.

Yogurt has long been a healthy and nutritious snack food. However, some of the brands are pushing the limit by adding in extras. For example, Dannon Fruit on the Bottom yogurt contains 210 calories and 33 grams of sugar. A better choice would be to buy plain yogurt and add fruit to improve the taste.

Popcorn is a delicious snack when sitting down to watch a movie. We know that a bag bought at the theater equals the same calorie content as a Big Mac with fries, but the homemade versions are only slightly better. Betty Crocker has developed Popcorn Light that only has 120 calories and 6 grams of fat. This is not too bad but by air-popping your own kernels you can cut out almost half the fat by using butter-flavored Pam.

Finally, dieters around the world were thrilled to see the development of low-fat cookies and treats.

Snackwell's Mint Creme Cookies is a popular choice. A serving of two cookies contains 110 calories, 13 grams of sugar, and 3.5 grams of fat. Any food that is low in fat usually has an increased amount of sugar to improve the taste. These treats are good for occasional cravings but it is hard to eat just one or two.

Whatever your snack food of choice, always be aware of exactly what you are eating. Even the most well-intended snacker might be sabotaging their own diet with unhealthy choices.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.