Let's talk about snacks! Snacking can get a bad rap. It is easy to grab handy items such as cookies or chips, but these aren't going to put fuel in your tank to keep you going throughout the day. Snacking smart can be a very healthy way to maintain body weight, add nutrients to your daily food intake, and help you not overeat at meals.

• Consumed in between meals (so 1-2 snacks/day), but no later than 20 minutes before a meal
• Low in fat and added sugar and salt
• High in fiber (3g or more per serving) and/or protein so it will keep you full until your next meal

• Low fat cheese stick with whole grain crackers (whole wheat will be the first ingredient listed on the ingredient panel), such as Triscuits
• Peanut butter or cream cheese on celery sticks with raisins or cranberries (good old fashioned ants on log!)
• 1/2 whole wheat pita with hummus and fresh vegetables
• Fruit and yogurt parfait with a sprinkle of granola (make it Greek yogurt for an added protein punch!)
• Popcorn
• Frozen multigrain waffle topped with fruit and yogurt
• Handful of trail mix
• 1 slice of thin crust veggie pizza
• 1 cup of milk with a few graham crackers
• 100 calorie bag of pretzels dipped in ranch dressing
• Apple slices dipped in cinnamon sugar or nut butter
• Single serving cottage cheese topped with fruit
• Orange or grapefruit slices
• Hardboiled egg
• Baby carrots dipped in dressing or hummus
• Turkey and cheese roll ups
• Oatmeal with fresh berries
• Yogurt smoothie with fresh fruit and milk

• Have a dedicated section of your fridge or pantry with healthy, easy to grab snacks.
• Plan ahead - be sure to add some healthy snacks to your weekly grocery list.
• If you are going to be "on the go" that week, plan snacks that do not require refrigeration or that are easy to eat in the car.
• Don't snack mindlessly in front of the TV or computer. Portion out your snacks (don't eat from the bag) and eat off a plate in the kitchen. Be sure to look on the Nutrition Facts panel and see what the recommended serving size is.
• Schedule meals and snacks to avoid 'grazing' or skipping meals.

Can you add any tasty snack ideas to our list?