Nutritious Snacking

Make a frozen banana treat by wrapping peeled bananas in plastic or foil and freezing until firm.
Pomegranate juice has more antioxidants than any other juice. For a quick, 110-calorie smoothie, combine 1/2 cup pomegranate juice, 1/2 cup unsweetened frozen berries and 2 tablespoons nonfat yogurt. Blend until smooth.
Need extra protein? Combine tuna with a little plain yogurt, chopped onion and celery, and seasonings, then enjoy on Melba toast or other crackers.
For a low-calorie cooler, sip soda water on the rocks with a twist of lemon or lime, or mix a half cup each of soda water and fruit juice.
Choose plain, low-fat yogurt instead of yogurt with fruit that is sweetened and contains more calories. You can customize plain yogurt to your liking. Add in-season fresh fruit, wheat germ, granola, cinnamon or other flavors.
Keep some cut-up chicken breast in the fridge for a quick bite. Add a little low-fat mayonnaise and raisins, then wrap in a tortilla with fresh veggies, or put a dollop on a little lettuce.
Look for single-serving soups with no more than 480 mg of sodium and 100 to 200 calories.
Although nuts are relatively high in fat, they are high in fiber and have been linked to improved cholesterol levels. They're also filling, so you don't need to eat a lot. For a 100-calorie snack, choose 10 cashew nuts or 10 walnut halves.
Cut a slice of whole-wheat toast into strips and dunk in 1/3 cup unsweetened applesauce.
Treat yourself to 3 ounces of whole-grain noodles mixed with a fresh tomato and ½ ounce hard cheese.
If you're watching fat and calories, beware of so-called "health" foods and read the labels! A granola bar sounds nutritious, but with some varieties, about 35 percent of the calories come from fat.
Whole fruits are a better choice than fruit juice. Choose water to drink with snacks.