Take the Healthy Snacks Quiz

Buying single serve packs makes it easy to watch how much you're eating. This is extra helpful with high-calorie snack foods like chips and soda. When you dip into a larger bag, you may eat more calories than you think. With multi-serving packs, look at the Nutrition Facts panel to find out the right portion size. Measure out just that amount and put the rest away.

If you swap chips and soda with low-fat yogurt, fresh fruit, or whole-grain crackers, you get 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 snack on 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 form in your mouth when you eat sugary foods. So the more often you eat sugary foods, the more your teeth are attacked by acid. Sweet, chewy snacks are an extra-big problem. This is because they stick to your teeth. They stay in your mouth longer.

Crunchy raw vegetables are fun for adults and kids. Serve them with a low-fat dressing or hummus for dipping. Add fun texture and flavor jicama strips and sliced red bell peppers.

Calcium-rich snacks are good for children and teens. But adults can benefit, too. Other healthy snacks that boost calcium intake 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 milk flavored with chocolate or strawberry

Fiber is vital! The USDA also suggests ready-to-eat whole-grain cereals and popcorn made with little or no added salt or butter. When baking cookies or snack cakes, add whole-grain flour or oatmeal to the mix.

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 amounts. Think crackers and low-fat cheese or apple slices with peanut butter, for instance. A snack combo of carbohydrates and protein helps you feel satisfied.

It’s bite-size healthy snacks on a stick! Try strawberries, melon, pineapple, and grapes. Add cubes of mozzarella, cheddar, or other favorite cheese. Make them ahead and store them in a bag in the fridge. Use skewers or toothpicks 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.