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SNACK FOODS: COMPARING NUTRITION VALUES OF EXCELLENT CHOICES AND "JUNK FOODS"

Metabolic Research Group, University of Kentucky, Lexington, Kentucky, E-mail: jwandersmd{at}aol.com

Snack food consumption is increasing and may contribute to the obesity epidemic [1]. Children are especially vulnerable to poor food choices and obesity is increasing at an alarming rate in children [2]. Excellent choices for snacks are high in nutritional value and low in energy (HNLE) such as vegetables, fruits and low-fat dairy foods. Less desirable choices are low in nutritional value and high in energy (LNHE) such as candy, chips, cookies, crackers and snacks; these are often called "junk foods." Junk foods provide suboptimal nutrition with excessive fat, sugar, or sodium per kcal. While definitions are debated, it is easy to define HNLE and LNHE foods based on their nutritional content.

We calculated the nutrient content [3,4] of representative or popular choices in several HNLE and LNHE category. Most HNLE foods provide <20 kcal/oz and <100 kcal/serving. Vegetables and fruits are rich in fiber, potassium, and phytonutrients. Low-fat dairy foods provide high quality protein, potassium and calcium. Vegetables (n = 10 vegetables analyzed) are very HNLE and provide 7 kcal/ounce. Serving sizes vary but a standardized 4 oz serving contains these average values: 28.9 kcal; 1.8 g protein; 0.3 grams total fat; 2.8 g sugar; 2.6 g fiber; 33 mg sodium; and 339 mg potassium. Fruits (n = 10) deliver an average of 16 kcal/ounce with one serving providing these: 80 kcal; 1.0 g protein; 0.6 grams total fat; 15.8 g sugar; 3.0 g fiber; 2.9 mg sodium; and 283 mg potassium. Low-fat dairy products (n = 5) provide 14 kcal/oz; one serving contains 97 kcal; 9 g protein; 1.8 g fat; 7.6 g sugar; 183 mg sodium, 289 mg potassium; and 254 mg calcium.

Serving sizes of LNHE foods are in a state of flux; we focused on nutrients/oz since one oz provides an average of 131 kcal and is usually an appropriate serving size. Nutrient content highlights of seven categories of snack ("junk") foods are itemized. Candy (n = 10) provides: 109 kcal; 0.4 g protein, 18 g sugar; and 0.1 g fiber. Candy bars (n = 10) provide these average values per ounce: 139 kcal; 2.2 g protein, 7 g fat; 15 g sugar; and 0.6 g fiber. Chips (n = 10) provide: 153 kcal; 3.6 g protein, 9 g fat; 1.0 g fiber and 212 mg sodium. Cookies (n = 10) provide: 129 kcal; 1.7 g protein, 5 g fat; 10 g sugar; and 0.8 g fiber. Crackers (n = 10) provide: 130 kcal; 2.5 g protein, 5 g fat; 2 g sugar; 1.0 g fiber and 239 mg sodium. Snack cakes (n = 10) provide: 120 kcal; 1.1 g protein, 6 g fat; 10 g sugar; and 0.4 g fiber. Snacks (popcorn, trail mix, etc., n = 8) provide: 135 kcal; 2.4 g protein, 7 g fat; 4 g sugar; 1.1 g fiber; and 237 mg sodium. The overall average for snack foods per ounce (or serving): 131 kcal; 2.0 g protein; 5.7 g fat; 8.6 g sugar; 0.7 g fiber; 133 mg sodium; 86 mg potassium; and 18 mg calcium. Consensus nutrition guidelines suggest these approximate goals per 100 kcal (based on intake of 2000 kcal/d): 2.5 g protein; <3 g fat; <25% of energy from added sugars; >1.4 g fiber; <120 mg sodium; >230 mg potassium; and >60 mg calcium [5]. Most junk foods meet only one or two of seven (average = 22%) of these nutrition guidelines whereas most vegetables, fruits and low-fat dairy foods meet five to seven (87%) of the guidelines.

Consumers need more guidance in making snack food choices for themselves and their children. Food labeling should clearly identify excellent food choices and junk foods. Taxes on junk foods would provide disincentives to food manufacturers and consumers [6]. Promoting and subsidizing health-promoting food choices could contribute to slowing the epidemic increase of obesity in children. Prohibiting snack food advertisements and promotions directed to children on television and in schools would decrease demands by children. Providing excellent food choices at schools in snack machines, stores and cafeterias would foster their consumption. Communities, schools, legislative bodies, movies, television, and food companies should partner in promoting healthful food choices [7].

References

1. Nielson SJ, Siega-Riz AM, Popkin BM: Trends in energy intake in U.S. between 1977 and 1996: similar shifts seen across age groups.Obes Res10 :370 –378,2002 .[Medline]
2. Strauss RS, Pollack HA: Epidemic increase in childhood overweight, 1986–1998.JAMA286 :2845 –2848,2001 .[Abstract/Free Full Text]
3. U.S.Department of Agriculture, Agricultural Research Service: USDA National Nutrient Database for Standard Reference, Release 17. Nutrient Data Laboratory Home Page: http://www.nal.usda.gov/fnic/foodcomp 11-19-2004.
4. Pennington JA: "Bowes & Church’s Food Values of Portions Commonly Used. " Philadelphia: Lippincott Williams & Wilkins,1998 .
5. US Department of Agriculture: "2005 Report of the Dietary Guidelines Advisory Committee, " 6th ed. Washington, DC: US Department of Agriculture,2005 .
6. Nestle M, Jacobson MF: Halting the obesity epidemic: a public health policy approach.Public Health Reports115 :12 –24,2000 .[Medline]
7. Brownell KD, Horgen KB: "Food Fight. " Chicago: Contemporary Books,2004 .

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