Secrets of satisfying snacks

Keep snacks handy

Plan ahead by keeping a selection of satisfying snacks in your kitchen pantry or at work. Having healthy snacks on hand will help prevent you from reaching for the candy jar or grabbing a soda from the vending machine. High-sugar snacks will give you a short-lived energy boost that will quickly fade, while a healthy snack will boost your energy by raising your blood sugar levels and giving your body the fuel it needs.

Think before you snack

Why do you eat? Because you're stressed, bored or just because? Ask yourself if you're really hungry, or if it's just in your head. If it's simply in your head, opt for sugar-free gum to get you through until your next snack or meal.

Schedule your snacks

How often do you snack? According to certified health and nutrition coach Lisa Consiglio Ryan, it's important to snack every two to three hours. "This will keep your metabolism and blood sugar balanced," she said. "Even more importantly, this snack schedule will alleviate the urge to grab a non-nutritious snack." Worried about your midnight snacking habit? Check out these healthy midnight snack options so you can nosh with a healthy conscience.

Guide to building a healthy snack

Consiglio Ryan shares her tips for building a healthy and well-balanced snack. "Make sure to have a good lean protein (animal) or beans, nuts or seeds, a good fat (avocado, olive oil, coconut oil) and a carb (vegetables and fruit or a whole or sprouted grain)," she said.

Healthy snacking options

Your stomach is rumbling, and you're about to reach for a candy bar. Don't do it! Instead, reach for a healthy snacking option that will leave you satisfied. Here are some of Consiglio Ryan's favorite snack ideas:

• Crunchy veggie sticks (try cucumber and celery) and dip (hummus, tabouli, vinaigrette)
• Celery and peanut butter (use non-hydrogenated, all-natural peanut butter)
• Apples or celery with peanut butter
• Organic plain Greek yogurt with fruit or nuts
• Smoothies (mix any of the following: fruit, ice, soy or rice milk, yogurt, protein powder, carob powder or fruit juice)
• Steamed and lightly salted (with Sea Salt) edamame pods
• Chopped tomatoes, avocado, onion, olives and basil

Just how healthy are your favorite snacks? Check out the calorie-counts of these 25 popular snacking options. Also, don't miss this delicious and satisfying trail mix recipe.

More healthy snack ideas

• 21 Homemade snacks under 100 calories
• Healthy road trip snacks
• Fast, healthy lunch and midday snack ideas