Snack Smart

Introduction & Assessment

## Intro & Assessment Ever grabbed a bag of chips when you were hungry after school? You are not alone — but there is a way to snack smarter without giving up foods you actually like. This step is all about figuring out where you are starting from. For three days, write down every snack you eat and how you felt afterward — energized, sluggish, still hungry? No judgment here, just info. Check out ChooseMyPlate.gov (free!) to see what food groups you might be missing. Ask yourself: are my snacks mostly from a vending machine, or do they have some real ingredients? You are ready for the next step when you can list your five most common snacks and say whether each one gives you lasting energy or just a quick sugar rush.

Foundation Building

## Foundation Building Now that you know your snack habits, it is time to learn what makes a snack actually work for your body. A great snack has two things together: a carb for quick energy and a protein or healthy fat to keep you full. Think apple slices with peanut butter, or whole-grain crackers with cheese. Head to ChooseMyPlate.gov and browse the "Food Groups" section for free ideas. Try building three combo snacks this week using stuff already in your kitchen. You do not need to buy anything fancy — a banana and a handful of almonds does the trick. You are ready for the next step when you can name at least four two-ingredient combo snacks and explain why each one is more filling than a single-ingredient snack.

Skill Development

## Skill Development Time to get your hands in the kitchen. This week you are going to prep your own snacks instead of grabbing whatever is closest. Pick two or three go-to combos from Step 2 and make a small batch at the start of the week — portion them into bags or containers so they are grab-and-go ready. Check out YouTube for "easy healthy snack prep for kids" — tons of free, short videos show you exactly how. Try at least one snack with a Utah-grown ingredient: apples from local orchards show up at SLC farmers markets all summer, and Utah honey is amazing on plain yogurt. You are ready for the next step when you have prepped at least two different combo snacks on your own and eaten them instead of a less nutritious option at least three times.

Practice & Refinement

## Practice & Refinement You have got the basics down — now let us dial it in. This week, focus on reading nutrition labels. Flip the package over and find three things: serving size, added sugar, and protein grams. A solid snack has less than 10 grams of added sugar and at least 3 grams of protein. Practice on five different snacks you already have at home. Also experiment with timing — try eating a snack about 30 minutes before you exercise and notice if your energy feels different. The free Cronometer app lets you log snacks and see the nutritional breakdown without paying anything. You are ready for the next step when you can read a nutrition label and decide whether a snack is a good energy choice, and explain your reasoning out loud.

Challenge Mode

## Challenge Mode Here is where it gets interesting. Your challenge: go one full week building every snack yourself from whole ingredients — nothing from a wrapper you cannot read. Plan out seven days of snacks using ChooseMyPlate.gov free meal planner. Try at least one new ingredient you have never eaten before (sunflower seeds, edamame, or plain kefir are great picks). Also challenge yourself to stay under 15 grams of added sugar total across all your snacks for two days straight. Track it with the free Cronometer app. This is also a good week to visit a local SLC farmers market and find something fresh and seasonal. You are ready for the next step when you complete a full week of self-built snacks and hit your added sugar goal on at least two days.

Mastery Demonstration

## Mastery Demonstration You have leveled up your snack game — now share what you know. Create a Snack Smart Guide for someone younger than you: pick five great snack combos, write one sentence about why each one works, and show them how to read a nutrition label. You can make it a handwritten card, a simple poster, or even a short video. Bonus: teach a family member or friend how to build a combo snack from scratch. Post your guide to a school bulletin board or share it with your class. Real food knowledge shared with real people — that is mastery. You are ready for the next step when you have taught at least one other person how to build a combo snack and explained what to look for on a nutrition label.