Indianapolis Star, September 4, 2007

New snacks claim to be healthier, but some may not live up to their labels. Take a closer look at a few products:

You see the claims in every grocery aisle.

Label claims: What they really mean

When faced with products boasting they're “reduced-calorie” or “a good source of whole grains,” what can you believe? Here's how the Food and Drug Administration defines those terms:

• “Low calorie”: Less than 40 calories per serving.
• “Reduced”: 25 percent less of the nutrient or calories than the original product.
• “Light”: One-third fewer calories or half the fat of the original food.
• “Good source of”: Provides at least 10 percent of the daily values of a vitamin or nutrient per serving (for healthy people eating 2,000 to 2,500 calories a day).
• “Low sodium”: Less than 140 mg of salt per serving.
• “High in”: Provides 20 percent or more of the daily value of a nutrient per serving.
• “High fiber”: Five or more grams of fiber per serving.
• “Lean” (meat, poultry, seafood): 10 grams of fat or less, 41/2 grams of saturated fat and less than 95 mg of cholesterol per 3-ounce serving.
• “Low cholesterol”: Less than 20 mg of cholesterol and 2 grams or less of saturated fat per serving.
• “Healthy”: Decreased fat, saturated fat, sodium and cholesterol and at least 10 percent of the daily values of vitamins A and C, iron, protein, calcium and fiber.

Source: American Dietetic Association (www.eatright.org)

Good-for-you snacks

Sugar-free cookies are still just cookies. For more nutrition, the Olson Center for Wellness suggests these protein and fiber-packed snacks with 200 calories or less.

• Fruit cup: 1/2 cup low-fat cottage cheese and 1/2 cup peaches or pineapple (166 calories, 20 g protein, 2.5 g fiber, 1 g fat).
• Fruit and cheese: 15 grapes or one sliced apple and 4 to 5 one-inch cubes of low-fat cheddar/colby or mozzarella cheese (200 calories, 21 g protein, 2 g fiber, 6 g fat).
• Bean dip: 18 baked tortilla chips (low-fat) and 1/4 cup low-fat bean dip (190 calories, 6.5 g protein, 5 g fiber, 5 g fat).
• Classic peanut butter and crackers: One Nabisco Wheat Thins 100-calorie pack (about 20) and 1 tablespoon peanut butter (200 calories, 5 g protein, 2 g fiber, 11 g fat).
• Yogurt parfait: 4-ounce low-fat yogurt and 2 tablespoons wheat germ (150 calories, 7 g protein; 2 g fat; 2 g fiber).
• Trail mix: 2 tablespoons soy nuts and 1/4 cup raisins (200 calories, 10 g protein, 3 g fiber, 5 g fat) or 2 tablespoons almonds (other nuts), 1/4 cup dried fruit, 1/4 cup Cheerios (200 calories, 6 g protein, 5.5 g fiber, 10 g fat).
• Hummus dip: 1/4 cup hummus and 1/2 whole-wheat pita bread (175 calories, 8 g protein, 6 g fiber, 7 g fat) or 1/4 cup hummus and 1/2 cup raw veggies, including carrots, broccoli, cauliflower (115 calories, 6 g protein, 5 g fiber, 6 f fat).
• Whole-grain cookies. Low-fat pastries. Soda with vitamins and minerals.

But are the latest versions of junk food really better for you, or do they just seduce you into eating more junk? We put some snacks to the test, asking a few experts to weigh in.

A lot of “health-ified” snack food is peddled by clever advertisers, says Susan Powell Mantel, associate professor of marketing at Indiana University's Kelley School of Business at IUPUI. “Some are picking and choosing and putting the products in the best light,” she says. “It's very, very difficult to notice missing information.” That's the rub.
”These kinds of claims are increasing, along with attention on childhood obesity and a generation of baby boomers who are noticing their own thicker waistlines,” says Mantel. Manufacturers are responding. “People think, ‘This says it's more healthy, so I'll take it.’ But the product has to taste good, too,” says Mantel.

And that pre-packaged “snack food” isn't all bad, says dietitian Angie Scheetz.
“If you can stay out of the center aisles of grocery stores, you are going to be a lot better off,” she says. “But every once in a while these things are fine.” Snacking isn't all bad, but local dietitians say consumption should be kept between 100 and 200 calories per snack.

Here's what two local dietitians -- and one taste tester -- thought of some popular snacks:

Oreo Sugar-Free Cookies
The boast: No sugar.
Nutrition facts: 100 calories (two cookies); 5 g fat (1.5 g saturated fat); 110 mg sodium; 16 g carbohydrates; 3 g fiber; 7 g sugar alcohol; 2 g protein

• Andrea Travers, registered dietitian and fitness instructor, Olson Center for Wellness, Carmel: Sugar-free doesn't mean fat-free, although 1.5 g of saturated fat isn't high, it's in the middle. It's only 100 calories, if you eat just two, but there's not much nutritional value here.
• Angie Scheetz, registered dietitian for National Institute for Fitness and Sport: The first ingredient is sugar alcohol, which replaces the sugar. You're only saving 10 calories (compared to regular Oreos) for something that doesn't taste as good.
• Teresa Hill, 39, Indianapolis, scheduling specialist at Roche Diagnostics: I can taste the sweeteners, the aftertaste, and it's not pleasant, especially if you're not used to artificial sweeteners. It's sweeter than original Oreos. This isn't something I'd buy.

Planters Nut-rition
(lightly salted cashews, almonds, macadamias)
The boast: Recommended by South Beach Diet.
Nutrition facts: 170 calories (21 pieces); 15 g total fat (2 g saturated fat); 50 mg sodium (50 percent less than Planters Mixed Nuts); 180 mg potassium; 6 g carbohydrates; 2 g fiber; 1 g sugars; 5 g protein.

• Travers: Nuts in general are fairly healthy, but you have to watch the amount.
• Scheetz: A great snack, but I'd recommend 10 pieces of nuts, throw in dry cereal and dried fruit to make it stretch a little longer.
• Hill: I would definitely buy this. It's lightly salted, but still has enough salt for good flavor.

Pepperidge Farm Goldfish made with whole grain
The boast: Whole grains provide nutrients, are diet-friendly and can lower the risk of heart disease.
Nutrition facts: 140 calories (55 pieces); 5 g total fat (1 g saturated fat); 250 mg sodium; 19 g carbohydrates; 2 g fiber; less than 1 g sugars; 4 g protein.

• Travers: The first ingredient is whole grain wheat flour -- that's a good sign. There's only 1 gram of saturated fat and the sodium isn't too high.
• Scheetz: With 55 pieces per serving, you get a good bang for your buck. The second ingredient, though, is enriched (white) flour, so it's not 100 percent whole grain.
• Hill: I really can't tell the difference in taste from regular Goldfish. It still has the cheddar flavor. I would buy them for the healthier factor.

Diet Coke Plus
The boast: Good source of vitamins B6 and B12 and minerals zinc and magnesium.
Nutrition facts: 0 calories (12 ounces); 40 mg sodium; 25 percent recommended daily allowance (RDA) of niacin and vitamins B6 and B12; 15 percent RDA of magnesium and zinc.

• Travers: I really don't like this. The best way to get vitamins and minerals is through food, like fruits and vegetables, which also have fiber, antioxidants and other nutrients not in Coke. In general, pop isn't good for you.
• Scheetz: Vitamin Bs are in a lot of grains, so most people aren't deficient in those. It's more of a gimmick.
• Hill: It tastes just like a Diet Coke. I think this would be a plus, if you're getting vitamins and minerals. I'd buy this over regular Diet Coke.

Pringles Light
The boast: No fat, and half the calories of regular Pringles.
Nutrition facts: 70 calories in 15 crisps; no fat; 160 mg sodium; 15 g carbohydrates; 1 gram each sugars and protein.

• Travers: It doesn't have a lot of calories, but it doesn't have a lot of nutritional value either.
• Scheetz: I'd really be careful about sticking to a serving because the Olestra (fat substitute) in these can cause digestive problems.
• Hill: There's really no flavor, but it doesn't taste bad. It doesn't have that oily taste of the original Pringles.

Low-Fat Frosted Brown Sugar Cinnamon Pop Tarts
The boast: 3 grams of fat, down from 7 grams.
Nutrition facts: 190 calories (one); 3 g total fat (1 g saturated fat); 210 mg sodium; 38 g carbohydrates; less than 1 g fiber; 19 g sugars; 2 g protein.

• Travers: This is not one of the best things to eat for breakfast, with all the other options. The second ingredient is high fructose corn syrup.
• Scheetz: I wouldn't recommend it every day for breakfast. It's pretty high in sugar. It is by no means healthy, but it's a little better than regular Pop Tarts.
• Hill: The taste is still the same as regular Pop Tarts . . . It's really good.