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Try these ideas to tame snack attacks

“I’m hungry! What’s to eat?” Most of us have thought or heard this, especially after school or work. Well-chosen snacks can keep kids and adults energized for work and play. Consider these snack tips.

Be a smart                              snack shopper

* What is the serving size? How many calories does a serving provide?

* How much saturated fat and trans fat do the snacks contain? These types of fat are not healthy for the heart.

* Does the snack contain fiber?

* How do the snacks compare in vitamins and minerals, such as vitamin C and iron?

* What is the unit price — price per ounce or other unit? This information usually is found on the edge of grocery store shelving.

Try these 100-calorie snacks to curb                        your appetite

* Half an apple with 2 teaspoons of peanut butter or sunflower seed butter

* Half an English muffin with 1 teaspoon of peanut butter or sunflower seed spread — “Sunbutter”

* 1 cup of raw carrots with 3 tablespoons of nonfat dressing

* 10 grapes with 2 tablespoons of cream cheese fruit dip

Get more ideas for after-school snacks by reading “Now Serving: Nutritious After-school Snacks!” at /yf/foods/fn1379.pdf.

Fun after school snacks

Question: My grandchildren come over after school. Do you have any ideas for fun snacks they might like?

You can tempt their taste buds, and yours, with these creative and nutritious snack ideas:

* Fruity peanut butterfly: Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter or Sunbutter. Decorate with raisins or dried cranberries.

* Personalized mini pizzas: Use whole wheat English muffins as the crust. Top with pizza sauce and shredded cheese. Add chopped veggies and heat in the microwave oven or oven until the cheese melts.

* Bugs on a log: Use celery, cucumber spears or carrot sticks as the log. Add peanut butter or Sunbutter and top with dried fruit.

* Smoothie creations: Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen and/or canned fruits. Try bananas, berries, peaches and/or pineapple. If you use frozen fruit, you won’t need to add ice. Choose fruits canned in juice or light syrup instead of heavy syrup, which is higher in sugar.

* Make homemade fruit leather in your oven. See “Making Fruit Leathers” available from the North Dakota State University Extension Service at

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For more information on this topic, contact Luella Morehouse, EFNEP/FNP education assistant, NDSU Extension Service Stutsman County, 116 1/2 1st St. E, Jamestown, ND. You can reach me at 252-9030 or