your food
BODY BONUS: Sure, snacking on fruit can add cancer-preventing antioxidants to your diet, but what about whole grains? A University of Scranton study showed that some whole-grain snacks have as many antioxidants as fruit. One snack in particular really popped—popcorn! Popcorn is high in polyphenols, the antioxidant found in dark chocolate, red wine and berries. In fact, popcorn has the highest amount of antioxidants of any whole-grain snack!
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The Swap
IF YOU LOVE: Potato Chips (1 oz. = 1 g. fiber) HERE’S YOUR SWAP: Popcorn (1 oz. = 4 g. fiber)
Think your salty snack cravings are destined to be unhealthy? Think again. By swapping the empty calories of potato chips for nutrient-rich popcorn, you can snack your way to better health. Popcorn is a whole grain, and has one-third the saturated fat of potato chips. But snack smart. When buying microwave popcorn, look for
brands that are low in sodium and low in fat. And salt wisely. When popping corn at home, use only a pinch or two of salt and try lemon pepper, cayenne and dried herbs as flavorful salt alternatives.
Fiber bonus! Popcorn is more filling than potato chips because it has four times more fiber. This might help you snack less often throughout the day.
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Protein power! Popcorn has twice the protein of potato chips (4 grams versus 2 grams per ounce).
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3 cups of plain popcorn is a 100-calorie snack, and equals one starch exchange (if you’re following a diabetes diet).
SUMMER 2010 | HEALTHY ADVICE 45
Try It This Way: Plain popcorn is a blank canvas and you are the snack artist: Explore exciting toppings like pesto, hot sauce, tumeric, olive oil with dried herbs or lemon, and more. If you like sweet popcorn, pour a bit of honey or maple syrup in the bag, add a pinch of salt, shake for a few seconds, and enjoy a healthy alternative to caramel corn. Popcorn is also a handy garnish; try sprinkling popcorn on your tomato soup instead of using cheese or croutons.
PORTION ALERTS
one burger = a deck of cards (3 ounces)
one serving of popcorn = 4 handfuls (3 cups)
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Energy burst: Popcorn is a complex carbohy- drate making it a high energy snack.
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