• 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.