One fourth or 25% of a typical person’s daily calories come from snacking. It’s simple to see why choosing healthful snacks are important for all ages. Smart snacking can help curb hunger between meals and prevent overeating during meals. According to the NPD Group’s Snacking Research study, Baby Boomers outweigh Millennials when it comes to eating ready-to-eat snacks. Boomers consume ready-to-eat snacks 20% more often than Millennials. NPD’s research shows, “annual consumption of ready-to-eat snacks per Boomer is about 1,200, for a total of 90.4 billion annual snack eating events. Boomers tend to eat snacks versus a big meal, because many may not want to eat alone. Whereas Millennials consume the ready-to-eat snacks because they are hungry.
Both groups’ top picks for ready to eat snacks were fruit, chocolate, and potato chips. Fruits are an excellent choice for snacks.They are low in calories, rich in nutrients and fiber, and can be economical especially when purchased in season from a local market. A calorie comparison was done among 20 fruits and vegetables with 20 conventional snack food items (such as chocolate, cookies, potato chips). Results showed that fruits and vegetables provided an average of 56 calories per snack size portion, compared to a whopping 180 calories for the conventional snack foods. Fruits and vegetables had three times LESS calories!
Here is an easy 10 minute snack recipe that will appeal to both Millennials and Baby Boomers! It has 118 calories, 1 gram of fat, 4 grams protein and 3 grams fiber.
Prep time: 10 minutes
Makes: 4 Servings
This refreshing smoothie is a blend of papaya, banana, and yogurt and makes a satisfying part of breakfast or any time of day. Mix in frozen or fresh berries for a variety of flavors.
2 cups papaya chunks (fresh or frozen)
2 bananas (overripe, sliced)
1 cup plain low-fat yogurt
1 cup ice cubes
- Put all the ingredients in the blender.
- Put the lid on tightly. Turn the blender to a medium setting and blend until the ice is chopped and the mixture is smooth, about 1 minute.
- Serve right away or cover and refrigerate up to 4 hours.
- One cup of low-fat milk, soy, rice, almond or coconut milk can be used instead of yogurt.
- Strawberries, blueberries, or raspberries can be used in addition to or instead of papaya.
Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, firstname.lastname@example.org
Reviewed by: Dan Remley, Field Specialist, Family Nutrition and Wellness, Ohio State University Extension, email@example.com