Healthy Snack Substitutions

By Madalynn and Chloe


Takis are one of the most popular snacks on the market, but they aren't good for a persons' health. Takis are packed with unhealthy ingredients, dyes and acids. These spicy chips were the subject of last year's "Hot Cheetos and Takis," which featured young kids rapping about the spicy snacks. While kids love the fiery treats, it was recently discovered that the spices in Hot Cheetos (and probably Takis too) can erode the stomach lining and land children in the ER.

Nutrition Facts

Serving Size

12 chips



Calories from Fat


Total Fat


Saturated Fat


Trans Fat






Alternative: Veggie Straws

are a delicious, yet healthy substitute to the addicting snack known as the Taki.
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Nutrition Facts

Serving Size 38 straws (28 g)

Per Serving

Calories 130

Calories from Fat 63

Total Fat 7g

Saturated Fat 0.5g

Cholesterol 0mg

Sodium 250mg

Carbohydrates 16g

Dietary Fiber 0.5g


Chips are an inexpensive, tasty and easily available snack, but the toll they take on your body may not be worth the pleasure. While enjoying an occasional handful of chips won't cause irreparable damage to someone consuming an otherwise healthy diet, the real dangers arise when you consume chips on a daily basis or regularly choose them over healthier options.
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Nutrition Facts

Calories 120

Calories from fat 18

% Daily Value 1

Total Fat 2g

Sat. Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 135mg

Total Carbs .23g

Alternative: Apple Slices

These are just a few reasons why apples are so beneficial:

1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

2. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

3. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

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Nutrition Facts

Calories 120(502 kJ)

Calories from fat 18

% Daily Value 1

Total Fat2g3%

Sat. Fat0g0%

Trans Fat0g




Ice cream is made by churning and chilling a mixture containing high-fat milk or cream, fructose- or glucose-based sweeteners, usually in the form of corn syrup, and flavorings such as vanilla or chocolate. When the mixture freezes, it develops the rich, creamy consistency of ice cream, a food that can affect your health in both positive and negative ways.
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Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories from Fat 128

Calories 267

Total Fat 14.26g

Saturated Fat 8.801g

Polyunsaturated Fat 0.575g

Monounsaturated Fat 3.897g

Cholesterol 53mg

Sodium 98mg

Alternative: Fruit Smoothie

Don't limit yourself to fruit when you make your smoothie. Add vegetables, such as carrots, sweet potato, pumpkin, greens or beets, to increase the nutrients in your smoothie without adding many calories. Include a source of healthy fat, such as nuts, nut butter, avocado, flax or chia seeds. This fat will help your body absorb the fat-soluble vitamins in your smoothie. Greek yogurt, cottage cheese, tofu or milk can increase the protein content of your smoothie and make it more filling. Oatmeal will add fiber and thicken your smoothie, and unsweetened cocoa powder will increase the amount of beneficial plant chemicals called flavanols.
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Nutrition Facts

Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories from Fat 3

Calories 130

Total Fat 0.29g

Saturated Fat 0.067g

Polyunsaturated Fat 0.09g

Monounsaturated Fat 0.027g

Cholesterol 0mg

Sodium 4mg

Potassium 336mg

Total Carbohydrate 33.52g

Dietary Fiber 2.1g

Sugars 27.55g

Mozzarella Sticks

Mozzarella sticks are an excellent source of dietary protein. However, eating them in excess may put you at risk for obesity and health conditions like heart disease. A study published in a 2013 edition of “The Prostate” reports that consuming fried foods on a regular basis is associated with an increased risk for prostate cancer. Although mozzarella sticks can help you meet your daily protein needs, plenty of healthier protein-rich alternatives are available.
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Nutrition Facts

Calories 88

Calories from fat 40

Total Fat 4.4g

Sat. Fat 1.8g

Trans Fat 0.1g

Cholesterol 9mg

Sodium 210mg

Total Carbs .8g

Alternative: String Cheese

Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. Calcium is one of the nutrients most likely to be lacking in the American diet. According to government statistics, nine out of 10 women and six out of 10 men fall short of calcium recommendations. The high-quality protein in cheese provides the body with essential building blocks for strong muscles.
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Nutrition Facts

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