Snacks can be beneficial as long as they’re healthy

Snacks aren’t bad. In fact, they are “mini-meals” that are meant to curb hunger and help supplement nutrients you may not be getting enough of from meals. Studies show that waiting too long to eat between meals can cause you to overeat later in the day.

Stick to snacks that are between 100 and 200 calories each.

1. Peanut Butter and Whole-Wheat Crackers

Combine lean protein, fiber and healthy fat and you’ve got a satisfying snack. Protein and fiber work for cutting down and controlling hunger, while fat takes a bit longer to digest and keeps you feeling full longer.

n Portion: 1 tablespoon natural peanut butter and 4 whole-wheat crackers.

n Total: 180 calories, 5 grams of protein.

1. Vegetable Soup

Try snacking on a warm, hearty vegetable soup and 20 minutes later you’ll feel like a new person. Vegetables contain fiber, which helps you feel full and also helps stabilize blood sugar throughout the day — meaning no gnawing hunger pains.

n Portion: 1 cup vegetable soup.

n Total: 100 calories, 4 grams protein.

1. Low-Fat Cottage Cheese and Fruit

With its good balance of protein, carbs and fat, cottage cheese is one of the most underappreciated foods. A ½-cup serving contains 7 percent of your daily calcium needs, which is important for healthy bones. Add fiber with fresh fruit.

n Portion: ½-cup low-fat or nonfat cottage cheese with ½-cup sliced or 1 medium piece of fresh fruit.

n Total calories: 140 calories, 14 grams protein.

1. Hummus with Sliced Veggies

This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin C and, of course, more belly-filling fiber.

n Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies.

n Total calories: 120 calories, 7 grams protein.

1. Trail Mix

Almonds, cashews, walnuts, peanuts or pecans are full of healthy fat, fiber and protein. A delicious homemade trail mix is simple: Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To minimize calories, choose nuts that are dry roasted or raw.

n Portion: 15 nuts plus 2 tablespoons of dried fruit.

n Total calories: 170 calories, 7 grams protein.

— Courtesy of Toby Amidor in Healthy Tips on foodnetwork.com