Revamp your snacking habits

If late afternoon hunger pangs leave you longing for a snack, there's no reason to deny yourself. Just be sure to choose foods that fit into a heart-healthy eating pattern. Most health-conscious people steer clear of junk food like salty, greasy chips. But they might not realize that low-fat, low-salt potato chips or pretzels aren't really a great substitute. "Those types of snacks usually don't satisfy your hunger because they contain just simple carbohydrates," says Moore. Low-fiber, easily digested carbs found in refined grains tend to raise your blood sugar, which can leave you hungry again in a few hours.The most healthful snacks contain a combination of healthy proteins, carbs, and fats. Think whole-grain crackers with low-fat cheese or peanut butter .If you crave something crunchy, popcorn can be a good choice, provided you avoid prepackaged popcorn in bags or microwave popcorn, which often contains lots of salt and unhealthy fats. It's easy and far cheaper to make your own. Just toss a small handful of popcorn kernels into a small paper bag, fold over the top, and place in the microwave. Use the "popcorn" setting if your microwave has one, or cook on high for two to three minutes, or until the popping slows to a few seconds between pops. (Keep an eye on it to make sure it doesn't scorch or burn.)Instead of butter, you can spray the cooked kernels with a little olive oil, using an oil mister

Healthy snack suggestions

When choosing snacks, select whole foods with little processing, and look for the healthiest sources of fats, carbs, and protein. For example:

·         8 ounces plain Greek yogurt with fresh or frozen berries and a sprinkle of granola

·         1½ ounces trail mix with dried cherries, dark chocolate, and walnuts

·         ¼ cup hummus with 1 cup fresh vegetables, such as baby carrots, broccoli florets, and cherry tomatoes

·         1 slice whole-grain flatbread with 1 tablespoon almond butter and 1 teaspoon fruit spread

·         1 banana, sliced and spread with 1 tablespoon peanut butter

·         1 cup of cooked oatmeal with a dusting of cinnamon, 1 tablespoon raisins, and ½ cup low-fat milk or soy milk

Low-fat string cheese with an apple or small bunch of grapes.