Take the Healthy Snacks Quiz

Buying single-serving packages makes it easy to monitor how much you're eating. This is especially useful for higher-calorie snack foods like chips and soda. When you dip into a larger bag, you may consume more calories than intended. With multi-serving packages, look at the Nutrition Facts panel to find out the recommended portion size and measure out just that amount.

If you replace chips and soda with low-fat yogurt, fresh fruit, or whole-grain crackers, you are getting more nutrition and likely fewer calories. But remember that eating more calories—even nutritious calories—than you burn can lead to weight gain.

Sugary snacks can promote tooth decay, especially if you eat them all day long. Sweet, chewy snacks are especially a problem because they stick to your teeth. They stay in your mouth longer than other snacks. Acids also form in your mouth when you eat sugary foods. So the more often you eat sugary foods, the more often your teeth are attacked by acid.

Crunchy raw vegetables are popular with kids, too. Serve them with a low-fat dressing or hummus for dipping. To keep it interesting, try more exotic vegetables like jicama strips and sliced red bell peppers.

Calcium-rich snacks are important for children and teens. But adults can benefit, too. Other snacks that boost calcium intake with a minimum of fat and calories include:

• Fruit smoothie made with fruit, ice, and skim milk
• Low-fat or fat-free frozen yogurt
• Low-fat or fat-free string cheese
• Low-fat or skim chocolate- or strawberry-flavored milk

The USDA offers these other suggestions for fiber-rich snacking: ready-to-eat whole-grain cereals and popcorn made with little or no added salt and butter. When baking, add whole-grain flour or oatmeal to cookies and snack cakes.

It doesn't matter when you snack, but what you snack on and how much you eat. For best weight control, space your meals and snacks about 3 to 4 hours apart. Any snacking you do between meals should be in small quantities—crackers and low-fat cheese or apple slices with peanut butter, for instance. A snack combo of carbohydrates and protein helps you feel satisfied.

Strawberries, melon, pineapple, and grapes are good choices, along with cubes of mozzarella, cheddar, or other favorite cheese. Make them ahead and store them in a bag in the fridge. Use skewers for older kids and toothpicks for younger children. Consider keeping 2 snack choices on hand—1 in the refrigerator and 1 in the cupboard. That way your kids can make their own choices.