Best and worst vending machine choices

[Guest guest]

Came across this article and since we have been talking about food on the go.....

Best And Worst Vending Machine Snacks As nearly anyone who has ever gazed over the rows of brightly colored packages and deposited the right combination of coins and bills into a vending machine has probably wondered at some point: What is this junk? Vending machines, for the most part, seem to be where candy goes to die, a carb-loaded elephant burial ground. Lurking in the back of offices and schools, waiting for people weakened by hunger pangs to come, change jingling in their pockets, these machines typically offer the kind of snacks that would give most nutritionists the vapors. Not only are these snacks usually unhealthy, they are also frequently obscure variations of known brands, the forgotten remainders of a failed product launch that no one will ever eat. To be sure, vending machines have changed a lot since the days of the automats, when Jazz Age eateries like Horn & Hardart would

dispense a slab of meatloaf or a hot apple pie through a slot in exchange for a nickel or two. Today, however, instead of meals, most vending machines deal in quick fixes; sodas, candy bars and snack foods intended to quiet a rumbling stomach, not take the place of actual nutrition. The worst vending machine snacks. The problem is that, to many people, the vending machine is as much a part of their daily diet as fast food joints. According to the National Automatic Merchandising Association, in 2004, Americans spent more than $21 billion buying food and beverages from the vending machines. The average American works about eight to ten hours a day and, according to food-services giant Aramark (nyse: RMK - news - people ), about 15% of workers don't even have time to take a lunch break. For them, the vending machine is a straight shot down the hall, and the snacks inside it are usually fattening and not so

healthy--that is until recently. Partly in response to pressure from parent groups, customers and the health-care industry, vending machine companies are now beginning to offer snacks that may pose less danger to the heart, arteries and waistline. The best vending machine snacks. As most students and office workers know, making healthy choices is a difficult task, especially when hungry. A morning spent in meetings and hours at the computer make those Little Debbie's snacks hard to avoid--as if being tasty didn't make that hard enough. And for those employees who don't have time to head to a restaurant for lunch or are working late, a vending machine may be all they have. In January 2005, the National Automatic Merchandising Association started a million-dollar campaign called "Balanced for Life." It highlights the need for a balanced diet and fitness, and starting January 2006,

will focus on nutrition in the workplace--where vending sales are highest. According to NAMA, a large part of the campaign is to encourage vending and snack food leaders to develop healthier choices, which, so far, seems to be working. Already, calorie-conscious consumers can find nutrition bars and salads in their machines. Vending distributors, like the two largest, Charlotte, N.C.-based Canteen Vending Services, a division of the UK's Compass Group, the world's largest food-service company, and Aramark, are implementing healthy food programs. These programs give consumers more variety when it comes to choosing snacks and beverages, while keeping items like the number one selling Snickers bar. "The approach is not to limit the choice, but to provide a broader choice," says Wyckoff, president of Aramark Refreshment Services. "It's appropriate to have choices that are indulgent and others that

are better for you." Aramark has separated their healthy items into four categories that focus on low-fat, low-calories, low-carbohydrates and beverages that are 100% fruit juice or water. Already, traditional suppliers like Pepsico (nyse: PEP - news - people ) subsidiary Frito-Lay have baked chips, while Nabisco has come out with 100-calorie packs for snacks like Cheez-its and Oreos. Canteen has 165,000 machines nationwide, and all of them have a minimum of 15% "balanced choice" offerings that fit the criteria of either 7 grams of fat or less, or 260 calories or less. Tom Kearny, vice president of marketing for Canteen says, "We'll move that percentage up as consumer demand for healthy food increases." But even if there are healthier choices in vending machines, it's easy to fall victim to a sugar craving. These lapses in judgment are why Dr. Kathy at the University of San

Diego says try not to skip meals, and if you need small snacks, choose peanuts or yogurt. "If you go to a machine and get a candy bar, it makes you quickly energetic, but an hour later you feel slumpy again." Good Vending Choices: Bottled Water No Calories Water is essential to the body and has no calories or fat. It's very easy to confuse thirst for hunger, so when a person thinks they're craving a snack; it may be the body asking for a drink. It's recommended that a person drinks at least eight glasses (8 oz. each) of water a day. Baked Chips 1 oz. Baked Cheetos Crunchy Calories From Fat: 45 Total Fat: 5g Total Carbohydrate: 19g Protein: 2g For anyone who just can't keep away from the cheesy taste of Cheetos, there is a baked version that spares some of the fat from the original Cheetos. They are just as

crunchy and hopefully, just as satisfying. There are different flavors of chips now in the baked version. Dried Fruit 1/4 cup Dried Apricots Calories: 78 Fresh fruit is always the healthier option, but if it isn't accessible, dried fruit is the next-best thing. Dried fruit may contain extra sugar or preservatives, but it still has essential vitamins and fiber. It's recommended that a person get two to four servings of fruit a day. 100% Fruit Juice (no sugar added preferred) 8 oz. of Red Jacket Orchards Raspberry Apple Juice Calories: 120 Total Fat: 0g Total Carbohydrate: 30g Sugar: 30g Protein: 0g Though most juices have added sugar, vending distributors say they are seeing a rise in demand for low-sugar, low-carb drinks. The best type of fruit juice doesn't have anything added to it, so it's similar to

getting a serving of fruit in a bottle. It's a great source of vitamins and fiber, without any fat. Nutrition Bars Balance Bar Cookie Dough Flavor Calories: 200 Calories From Fat: 60 Total Fat: 6g Carbohydrate: 22g Protein: 15g Nutrition bars come in different types, flavors and brands; and many serve as a meal when a person is in a hurry (though they should never replace food completely). They have protein, carbohydrates and fats--there are even brands that have essential vitamins, minerals and fiber. Not all nutrition bars are created equal, some taste better than others, while some contain more protein or fat than is needed for a person who isn't on a high-protein diet. Nuts 1 cup Almonds Protein: 6g Total Fat: 5g Peanuts, almonds, cashews--they are all good sources of protein and

contain monounsaturated fat, which may help lower cholesterol. Try to find roasted or raw types of nuts, the heavily salted or "honey roasted" aren't as healthy. Pretzels 1 oz. Rold Gold Classic Style Sticks Calories: 100 Calories From Fat: 0 Total Fat: 0g Carbohydrate: 23g Protein: 2g Pretzels are much better than a bag of chips because they don't contain fat, but can be just as satisfying. As long as they aren't eaten in excess, pretzels make for a good snack, without the added sugar, either. Skim Milk 8 fl. oz. Total Calories: 89 Total Fat: 0.5g Total Carbohydrate: 12g Total Sugar: 12g Total Protein: 8.6g Skim milk has the same nutritional content as whole milk, without the fat. It's a great way to get protein and a serving of dairy. It's recommended

that a person have at two to three servings of dairy a day. Tea (Unsweetened or Diet) 8 fl. oz. of Diet Arizona Green Tea Calories: 0 Total Fat: 0g Total Carbohydrate: 1g Total Sugar: 1g For a person who needs hydration, but wants a little flavor, teas are a good option. The new diet versions of teas and drinks don't contain much sugar so they won't cause blood levels to fluctuate. Green tea is also known for its healing properties as an antioxidant. Vegetables Eight Baby Carrots Total Calories: 28 Total Fat: 0g Vending distributors say they are finding ways to include fresh vegetables and salads in their machines. In that case, vegetables are a great way to get vitamins and fiber with basically no worry about weight gain. If you do get vegetables, don't overload them with extras such as heavy salad

dressings, which may contain large amounts of fat or sugar. Yogurt 6 oz. Dannon Light 'n Fit Nonfat Blueberry Flavor Calories: 80 Calories From Fat: 0 Total Fat: 0g Total Carbohydrate: 15g Protein: 6g Yogurt is a good source of protein and dairy. It's recommended that a person have two to three servings of dairy a day. Low-fat yogurt contains healthy bacteria like acidophilus that are good for the digestive tract. Bad Vending Choices: Breakfast Pastries One Pop Tart Frosted Strawberry Calories: 200 Calories From Fat: 45 Total Fat: 5g Total Carbohydrate: 37g Sugar: 16g Protein: 2g The popular strawberry frosted Pop Tart contains a lot of sugar. So sad, and so true; and this breakfast "food" has almost no nutritional value--just sugar that will

make blood levels rise and fall quickly. Candy Bars Snickers Bar Calories: 266 Calories From Fat: 98 Total Fat: 11g Total Carbohydrate: 37g Sugar: 28g Protein: 5g The top-selling vending food is the Snickers bar, and it's no wonder because it's touted as a "meal" with its combination of chocolate and peanuts. Unfortunately, it doesn't contain most of the essentials of a real meal, and though it does boost energy, it's mainly sugar, which will slow back down within an hour or so. If you must have chocolate, look for a plain bar of dark chocolate. Chips 1 oz. Doritos Nacho Cheesier Calories: 140 Calories From Fat: 70 Total Fat: 7g Total Carbohydrate: 17g Protein: 2g There are so many bags of chips to choose from in the vending machine! The problem is most

are fried and contain loads of fat. Just one ounce of Doritos Nacho Cheesier contains 140 calories, and most people will consume more than that. They may be tasty, but opt for the baked version. Though Doritos do not contain trans-fat, some chip brands still do, so look for brands without trans-fat. Cookies One package Famous Amos Chocolate Chip Cookies Calories: 290 Calories From Fat: 130 Total Fat: 14g Total Carbohydrate: 37g Sugar: 18g Protein: 3g It's easy to find one type of cookie in a vending machine. The best selling is the Famous Amos brand, and these chewy morsels can do a number on the waist and sugar levels. Good for an occasional craving, bad on a regular basis. Doughnuts Three Hostess Donettes Powdered Calories: 180 Calories From Fat: 70 Total Fat: 8g Total

Carbohydrates: 23g Sugars: 11g Protein: 2g Doughnuts are full of fat and sugar. Unfortunately, most versions also contain trans-fats that are very dangerous to the body. The mini-doughnuts are always so tempting, but try to stay clear of these. Sandwich Crackers 12 Ritz Bits Sandwich Cheese Crackers Calories: 150 Calories From Fat: 80 Total Fat: 9g Total Carbohydrate: 16g Sugars: 4g Protein: 2g The Ritz sandwich crackers are high in fat along with many crackers sold in vending machines. For an occasional snack they are OK, but not on a daily basis. Sausage Meats And Jerky 1 oz. Pioneer Beef Jerky Original Calories: 70 Calories From Fat: 10 Total Fat: 1g Total Carbohydrates: 4g Total Sugar: 4g Protein: 14g For the

low-carb dieter, sausage and jerky may seem like a good choice, but they contain large amounts of saturated fat and trans-fats. A way to get protein is to opt for something healthier, like peanuts. Snack Cakes One Cake Hostess Suzy Q's Chocolate With Cream Filling Calories: 230 Calories From Fat: 80 Total Fat: 9g Total Carbohydrate: 35g Sugars: 21g Protein: 2g Suzy Q is quite a hostess, and the cakes are a popular vending item, but the fat and sugar content in it is way too high. To soothe chocolate cravings, look for a bar of plain dark chocolate, that way there are antioxidant benefits. Soda (Full Sugar) 8 fl. oz. Pepsi Calories: 100 Total Fat: 0g Total Carbohydrate: 27g Protein: 0g Sugars: 27g The sugar content in soda is what makes this drink bad; the

recommended 8-ounce serving (which is less than a 12-ounce can) contains 27 grams. Sugar not only affects blood levels, but can cause weight gain if had in excess. If you must have a soda fix, pick the diet version. Sugary Juice Or Punch 12 fl. oz. of Hawaiian Punch Calories: 180 Total Fat: 0g Total Carbohydrate: 45g Sugars: 43g Protein: 0g Don't be fooled by some juices and punch that pretend to be made from real fruit. Many of them are pure sugar. They usually don't contain any real vitamins and are often made from concentrate. Look for the diet version of the drink or for 100% real juice. Whole Milk 1 cup Vitamin D Calories: 102 Calories From Fat: 21 Total Fat: 2g Total Carbohydrate: 12g Sugars: 13g Protein: 8g Milk is a good source of dairy and

protein, but whole milk contains too much fat. Try to get skim milk and soak in the benefits without worrying about the waistline. Whole milk can be especially hard on people who are lactose-intolerant.

Yahoo! FareChase - Search multiple travel sites in one click.