From the Nutritionist: Having a Snack Attack? Keep Your Heart in Mind

From The Nutritionist

Guest Author:

Lindsay Watts, R.D.

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Having a Snack Attack? Keep Your Heart in Mind

Are you a snackaholic? Do you frequently forgo a regular meal in exchange for a smeal? [smeal: noun: a large snack or a small meal]. You are not alone, according to National Health and Nutrition Examination Survey data from 2008, the amount of snacks Americans eat per day has doubled since 1978¹.

We are a nation of grazers: on average, men and women eat approximately 25% of their calories from their snacks each day². Unfortunately, many of the snackable foods we reach for, don’t support a healthy heart and are often accompanied by sedentary, distracted behavior. When we are preoccupied by the television, traffic, or the computer, it is easy to overeat empty calories from food and beverages. When heart disease is the most common cause of death in the United States³, healthy snacking needs to be a priority. In celebration of American Heart Health Month, try swapping out snacks with empty calories for more nutritious options.

The Nibbler: We all crave a little crunch from time to time. However, many of the crispy snacks we’ve grown to love, don’t exactly love us back. Potato chips,cheese curls, and my personal favorite, sourdough pretzels with dip, are great treats, but are often high in unhealthy fat and calories, and low in nutritional value. The American Heart Association^® recommends a diet rich in fruits, vegetables and whole grains as part of an overall healthy diet⁴. To get the crunch you want without all of the extra calories, choose whole grain crackers and vegetables with a yogurt dip for a smarter snack. Be sure to choose dips that are low in saturated fats like Bolthouse Farms^® Yogurt Dressings.

The Grab and Go: On the go a lot? No time to sit and eat? Whether you are a busy mom, dealing with back-to-back meetings, or on the road, many of us have hectic schedules. Plan your snacks ahead of the hustle by making pre-portioned baggies of nuts, sliced fruits with low fat cheese, and vegetables. Still crunched for time? Bring along 100% juice products such as V8^® to help fill the vegetable gap.

The Smeal: When you just can’t decide how hungry you are, the smeal is a great option. Just like a regular meal, these lighter, mini meals, should be balanced and mindful of fat and sodium⁴. During the colder months, Campbell’s^® Healthy Request^® soups and microwavable bowls take the guess work out of smeals. Each soup has 3 grams or less of total fat and is under 480mg of sodium per serving for sensible eating.

No matter what type of snacker you are, you can find foods that support an overall healthy diet. For more ideas on foods that fit in a heart healthy meal pattern, check out our Healthy Recipes.

Snack Smart,

Lindsay

Lindsay’s Bio:

Lindsay received her Bachelor’s of Science in Nutrition and Dietetics from West Chester University and completed her dietetic internship with Pennsylvania State University. She is a nutrition analyst for Campbell where she coordinates website communications and health professional outreach. Prior to Campbell, Lindsay worked as a retail dietitian. Lindsay is a member of the Academy of Nutrition and Dietetics.

Snacking Patterns of U.S. Adults. What We Eat in America, NHANES 2007-2008.http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/DBrief/4_adult_snacking_0708.pdf.Accessed November 26^th 2014.
Snacks: Percent of Nutrients by Age and Gender: What We Eat in America. 2012.http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/1112/Table_25_SNK_GEN_11.pdf. Accessed December 3, 2014.
Center for Disease Control and Prevention. “Heart Disease Facts and Statistics”.http://www.cdc.gov/heartDisease/statistics.htm. Accessed December 1, 2014.
The American Heart Association’s Diet and Lifestyle Recommendations. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations
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V8^® 100% Vegetable Juice >

A deliciously simple way to fit in more veggies each day! See which varieties best meet your needs and preferences like Low Sodium Spicy Hot or High Fiber 100% Vegetable Juice.

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

1/3 cup carrots, finely cut julienne
1/3 cup sugar snap peas, cross cut thinly
1/3 cup zucchini, yellow, finely cut julienne
6 each cherry tomatoes, cut in half
1 Tbsp. shallot, minced
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. parsley, fresh, minced
Dash salt
Dash black pepper
6 oz. fillet, flounder (2 fillets, 3oz. each)
2 Tbsp. Low Sodium Spicy Hot V8^® 100% Vegetable juice
3/4 lb. clams, in the shell

Instructions:

Preheat the oven to 425°F.
Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
Lightly oil two large heart shaped pieces of parchment paper.
With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8^® 100% Vegetable juice.
Place half of the clams around each portion of vegetables and fish.
Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
When you get to the point of the heart twist and fold to finish the seal.
Bake the packets for 10-14 minutes (depending on the thickness of the fish).
Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.

Are you a snackaholic? Learn how to choose the right snacks for a healthy heart!