Via Ciclante

Choosing a Healthy Energy Bar

1. Before purchasing an energy bar, spend time reading the label. Don't assume that because the bar is advertised as "healthy" that it actually is. Verify the facts for yourself by scutinizing the fine print on the nutritional label.

2. When choosing an energy bar it is best to select one that has minimal processed ingredients and instead, more natural ingredients such as dried fruits, veggies, nuts and whole grains.

3. If your lifesytle is more sedentary choose a bar with 10 to 20 grams of carbbohydrates. If your an active person choosing one with 20 to 45 grams of carbohydrates would more suitable.

4. This is where many energy bars fall short. Some are loaded with sugar. To determine the quantity of sugar in a energy bar, take the number of sugar grams and divide by four. This will give you the number of teaspoons of sugar in a serving. Try to keep it below two teaspoons per serving.

5. You'll want a bar that has some protein since this helps to prime your metabolism and giving you a full feeling so you won't be hungry two hours later. The number of grams of protein is clearly stated on the nutritional label. To determine your daily needs, divide your weight in pounds by 2.2. This will give you your weight in kilograms. You should get around one gram of protein per kilogram of body weight per day.

6. National labels are now required to list fat content. A bar with no more than 2 grams of saturated fat as a higher amount can raise LDL (bad) cholesterol. Choosing bars contining polyunsaturated (vegetable oils such as soybean, sunflower and safflower) or monunsaturated (almonds, pecans and cashews) fats can help raise your HDL (good) cholesterol. Be aware the label may read less than 0.5 grams of transfats, and if you see partially hydrogenated oil listed, there is a small amount of trans fats in the energy bar.

7. The calorie content should be one of the first number on the label. Some energy bars can be quite high in calories; if the energy bar is going to serve as a snack, keep the calories under 200. If you're using it as a meal replacement, you can double that amount. The recommended caloric bar size for women is: 150 to 200 calories and for men 200 to 250 calories.

8. An occasional meal on the fly with a supplement bar, a piece of fruit and a serving milk or soy beverage is acceptable. But go easy on bars, and don't short change yourself with nutrient enriched foods and disease fighting phytochemicals.

Chocolate, Cranberry and Oat Bars

Ingredients:

• 1 cup dried cranberries
• 1/4 cup orange juice
• 1 1/2 cups all-purpose flour
• 1 1/2 cups quick cooking oats
• 1 tsp. baking powder
• 1/4 tsp. salt
• 3/4 cup margarine or butter, softened
• 1 1/2 cups brown sugar, firmly packed
• 2 eggs
• 4 squares semi-sweet chocolate , coarsely chopped
• 1/2 cups pecans, chopped

Directions:

1. Preheat oven to 350 degrees F.
2. Combine cranberries and orange juice in microwaveable bowl.
3. Microwave on HIGH 30 sec.. Let stande 10 min.
4. Meanwhile, combine flour, oats, baking powder and salt; set aside.
5. In a large bowl, beat margarine or butter and sugar with an electric mixer on medium speed until light and fluffy.
6. Add eggs, one at a time, beating well after each adddition.
7. Gradually add flour mixture, mixing well after each addition.
8. Stir in cranberry mixture, chocolate and pecans and mix until well combined.
9. Spread dough into 13x9-inch baking pan sprayed with cooking spray.
10. Bake 25 to 30 min. or until lightly browned.
11. Cool completely on wire rack before cutting into bars.

Nutrition Info (per serving)

• Calories - 160
• Total fat - 7g
• Saturated Fat - 1.5g
• Cholesterol - 15g
• Sodium - 90mg
• Carbohydrates - 23g
• Dietary Fiber - 1g
• Sugars - 14g
• Protein - 2g
• Vitamin A - 4% DV
• Vitamin C - 0% DV
• Calcium - 2% DV
• Iron - 6% Dv

Healthy Living Information

• Low Sodium

Diet Exchange

• 1-1/2 Starch + 1 fat

Nutrition Bonus

• These tasty bars are made with oats and can fit into a healthy eating plan.