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A muffin with the same amount of calories as 10 chocolate donuts? A pretzel with more saturated fat than a Big Mac? Read this and weep. In a perfect world, everyone (kids included) would snack on carrots and kale chips. For those who do, hats off. But for everyone else, once you step away from the produce aisle, the choice of snacks can run the gamut from nutritionally vapid to downright deleterious. And sadly, consumers are often at the mercy of the processed food industry with its seductive yet unhealthy ingredients and powerful marketing machines. Its all too easy to be swayed by items marketed specifically to children and parents with enticing prices, misleading labels and the promise of convenience. But when consumers start to dig a bit, they'll get a better picture of whats going on inside the snacks they devour. Following is a snapshot of some of the worst offenders. The list is by no means exhaustive, but these examples provide some clues about what to look out for in the snack aisle.
2. Cheetos Puffs
Nobody ever said that oddly textured cheese snacks were exactly healthy, but something about the nongreasiness and airy quality of Cheetos Puffs (vibrant hue aside) seems like this product might more benign than, lets say, super salty fried potato chips. But look at that total fat! That sodium! Thats half the daily fat and sodium limit for many children, right there in 2 ounces of snack. Serving size: 2 ounces (56 grams) Calories: 320 Total fat: 20 grams Saturated fat: 4 grams Sodium: 700 milligrams
Also, it helps to know recommended nutritional limits. Many adults know what their numbers are, and here's what Mayo Clinic recommends for kids:
Boys and girls 4-8: 1,200-2,000 calories depending on activity, 25-35 percent calories from fat, 1,200 milligrams sodium. Boys and girls 9-13: 1,400-2,600 calories depending on activity, 25-35 percent calories from fat, 1,300 milligrams sodium. Boys and girls 14-18: 1,800-3,200 calories depending on activity, 25-35 percent calories from fat, 1,500 milligrams sodium.
Total fat for the categories above: 33 to 47 grams for 1,200 daily calories; 39 to 54 grams for 1,400 daily calories; 44 to 62 grams for 1,600 daily calories; 50 to 70 grams for 1,800 daily calories; 56 to 78 grams for 2,000 daily calories.