What many people consider a "snack" - an energy bar, part of a bag of chips, or side order at a fast-food restaurant - might just have 400 calories or more.
A true snack, says Melanie Douglass, a registered dietitian based in Salt Lake City, is about 150 to 200 calories.
Here are several of Douglass' healthful suggestions:
A cup of high-fiber cereal and a small handful of pumpkin seeds
One ounce of nuts, which is about 24 almonds or 15 walnuts
One cup of bran flakes with half a cup of chocolate milk
One handful of red grapes
Whole-wheat toast with a bit of peanut butter
One stick of string cheese with a piece of fruit
One whole-wheat tortilla with a few spoonfuls of canned black beans
One serving of Greek yogurt (thicker and richer than the regular stuff) with a handful of berries
Any fruit or vegetable
For more protein, also eat a serving of nuts, sliced turkey, or a low-fat yogurt with less than 20 grams of sugar in an 8-ounce serving.
- U.S. News & World Report