By JoAnn Prophet, MS, RD

Having a snack attack? Don’t make the mistake of thinking that snacks don’t count much. Be sure that snacks provide more than calories. Double-check for good nutrition when you start nibbling.

We all recognize some foods as snacks – chips, dip, candy, sodas – and we know most supply calories but have little nutritional value. These foods are found at the very tip of the “Good Guide Pyramid,” the “fats and sweets” category, those that should represent the smallest part of our diet. So look to the other food categories for more nutritious snack alternatives.

Choosing fruits and vegetables for snacks is a sure way to add up to the recommended “five-a-day” servings for better health. They pack in fiber, vitamins, minerals, and phytochemicals, natural substances that help combat chronic diseases like cancer. Always keep a supply of various fruits and vegetables handy for snacking. Try sprinkling them with flavored or balsamic vinegars. For something different, look for the dried vegetable snacks that have recently entered the marketplace.

Finding it hard to satisfy your fiber needs of 20 to 35 grams a day? Add some snacks like whole-grain bagels or crackers. A handful of crackers can be a good snack alternative, but read labels to be sure. Some selections are high in both fat and salt. A handful of crackers might use up a whopping percentage of your recommended daily fat intake. Check the sodium level also, comparing products, because even so-called “low-salt” crackers may contain more than you should have. Look for whole-grain crackers that add between two and four grams of fiber in a half-ounce serving.

All protein bars are not created equal. Protein bars have evolved as a heavy-duty snack food. Buyers should be sure of their reasons for eating protein bars. Most of us get more than an adequate amount of protein each day. If your snack is intended as a pick-me-up between meals, remember that they can be high in calories, and they also tend to be more expensive per serving than many other snack foods. ($1.50 per ounce is equivalent to $24 per pound.) A different choice probably makes more sense.

Nuts can provide a high-protein, high-fiber snack, but be careful; they can also be high in sodium and fat. Their fat content makes them a satisfying snack, if eaten in small portions. The caloric and fat content is somewhat offset by their higher levels of mono-unsaturated fatty acids – the “good” fat. Recent studies have correlated increased nut intake (peanuts, walnuts, almonds) with lowered cholesterol levels. People with high blood pressure, however, should avoid salted nuts and look instead for unsalted varieties. To help control calorie intake, remember that one handful is about one portion size.

In all food groups, some items are better nutritional choices than others. Low-fat milk and cheese make good, healthy dairy choices. So do yogurt products, but check the flavored varieties for their sugar content. Dairy products are easy “as is” snacks and can also be used in more creative ways. Low-fat yogurt, for example, makes a good dip base for crackers and vegetables.

Looking for something different? Check out frozen fruit bars, salsa and pita chips, yogurt shakes, fruit smoothies, and fruit sorbets. One gingersnap contains only 30 calories and one graham cracker has 33, considerably less than most cookies.

When you need to reward yourself, and only your “not so-low-calorie” favorite food will do, go ahead and indulge – but reduce the portion size. Denying yourself may leave you feeling dissatisfied and result in more snacking. Be sure you enjoy what you eat, whether it’s at snack time or mealtime.