• Fresh or dried fruits are easy to carry. A small apple, medium orange, a small handful of grapes (about 15) or dried apricots (8 halves) or small plum, peach or pear. All are equivalent to 1 fruit exchange or 15 g carbohydrate.

  • Cereal and yogurt are nutrient powerhouses. Choose a high-fiber cereal and a reduced-fat yogurt. Or, layer the two for a parfait.

  • Peanuts or roasted soy nuts are great munchies, but their calories and fat can add up quickly. Mix with reduced-fat or air-popped popcorn and sprinkle with savory (no-salt added) herb blends.

  • Whole wheat sandwiches of lean turkey, beef, ham, tuna or reduced-fat cheese make more substantial snacks. Mustard and other fat-free condiments are great add-ons, but keep mayonnaise to a minimum. Load the sandwiches up with your favorite raw veggies.

  • String cheese, cheese slices and chunks of cheese provide necessary calcium. Whenever possible, choose the reduced-fat or fat-free versions.

  • Reduced-fat crackers and pretzels and baked tortilla chips can be spread with roasted vegetable dip or salsa. If your food plan allows, enjoy with reduced-fat cheese or peanut butter.

  • Roasted soy nuts are a great snack because they're loaded with calcium and other minerals. Calcium is so important for bone density. Recent studies even show that getting enough calcium in your diet may be connected to your ability to lose weight.