Nuts+about+Nutrition




 * Food Pyramid **

 Click on the Pyramid to play a fun nutrition game

= A Visual Guide to 13 Healthy﻿ Snacks =

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body. The challenge is to balance convenience with nutrition. Here is a pictorial guide to a selection of healthy snacks - and remember - healthy eating is not just about the number of calories*. Serving shown: 20 almonds Calories: 139
 * Raw Almonds**

Serving shown: 30g / ~1oz Calories: 178
 * Raw Mixed Nuts**

Serving shown: 40g / 1.4oz Calories: 97 Note: Dried fruits are more calorie dense (per weight) than fresh fruit - and are easier to overeat.
 * Dried Fruit**

Serving shown: 180g, 1 medium & 1 small. Calories: 95 Note: Great packaging. Small portions. Seasonal
 * Mandarin**

Serving shown: 185g / 6.5oz Calories: 96
 * Apple**

Serving shown: 1 medium banana - 118g Calories: 105 Note: Nicely prepackaged.
 * Banana**

Serving shown: 215g / 7.6oz Calories: 148 Note: Seasonal
 * Grapes**

Serving shown: 25g / .9oz Calories: 72 Note: Find in bulk bins - often with different seasonings.
 * Dried Peas**

Serving shown: 2 cups Calories: 62 (air-popped) Calories:110 (oil-popped) No condiments added. Note: Avoid pre-packaged popcorn (often contains trans fat).
 * Popcorn**

Serving shown: 170g / 6oz Calories: 60 Note: Convenient - can buy pre-washed and pre-bagged.
 * Baby Carrots**

Serving shown: 40g / 1.4oz hummus Calories: 108 Note: Buy celery pre-cut and pre-washed. Goes well with many other dips.
 * Celery & Hummus**

Serving shown: 150g / 1 Cup Calories: 27 Note: Seasonal.
 * Cherry Tomatoes**

Serving shown: 1 cracker + ~45g (1.5oz) cottage cheese (light) Calories: 70 Note: Aim for crispbreads or crackers that are completely whole grain and have a minimal amount of oil.
 * Whole-grain Crispbread with Cottage Cheese**

All fruits are great - however many have a very short season (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon). Some snacks may be low in calories, but lack in other essential nutrients. Some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you... For some people - three square meals works fine. For others, snacking is a way of life - and without a little pre-planning - most of those snacks will not be the best choices. Snacking is a great way to maintain even energy levels and manage hunger and prevent bingeing. Snacking is habit forming. Switch out bad food choices for good ones - and before you know it - your 3 hourly pilgrimage to the vending machine will be a thing of the past.
 * Functional Fruit**
 * It's Not Just About Calories**
 * Not Everyone Needs to Snack**
 * Building Positive Habits**

**Calorie Intake: ** Homepage P.E. Calendar Upcoming Events Weekly P.E. Tips Skill Videos Physical Education Policies Letter to the Parents Home Workout Challenge
 * **//Gender//** || //**Age**// || //**Light Activity**// || //**Moderately Active**// || //**Active**// ||
 * //**Child**// || //**2-3**// || //**1,000**// || //**1,000-1,400**// || //**1,000-1,400**// ||
 * //**Female**// || //**4-8**// || //**1,200**// || //**1,400-1,600**// || //**1,400-1,800**// ||
 * || //**9-13**// || //**1,600**// || //**1,600-2,000**// || //**1,800-2,200**// ||
 * || //**14-18**// || //**1,800**// || //**2,000**// || //**2,400**// ||
 * || //**19-30**// || //**2,000**// || //**2,000-2,200**// || //**2,400**// ||
 * //**Male**// || //**4-8**// || //**1,400**// || //**1,400-1,600**// || //**1,600-2,000**// ||
 * || //**9-13**// || //**1,800**// || //**1,800-2,200**// || //**2,000-2,600**// ||
 * || //**14-18**// || //**2,200**// || //**2,400-2,800**// || //**2,800-3,200**// ||
 * || //**19-30**// || //**2,400**// || //**2,600-2,800**// || //**3,000**// ||