Sometimes I find that when people I know are trying to slim down and watch what they eat, they eliminate snacking, or only allow themselves very light snacks in between meals. That is not the answer, I tell you. Neither is just worrying about the calories in your snack. The real question is, what kind of calories are in your snack? That goes for meals, too.

Many studies have shown that (healthy) snacking is actually helpful for people trying to watch what they eat. At Harriton, we eat lunch in the middle of the morning. How on earth could you be expected to wait until six or seven in the evening for your next source of sustenance? That’s just ridiculous. We teenagers get hungry! That’s not to say you should eat a big meal between lunch and dinner, but finding nutrient-dense snacks to grab after school will help you stay satisfied without craving junk.

There are plenty of snacks that are healthy, or at least aren’t unhealthy, but do not have the protein, fiber, or healthy fats to satiate you for the next three to four hours.  This is typically the recommended length of time you should wait between meals, or between a meal and a snack.

Let’s take pretzels, for example. Twenty mini Snyder’s pretzels will cost you about 100 calories. That’s certainly a light snack, free of trans fat, saturated fat and anything else particularly harmful, although sodium should be consumed in moderation. I don’t know about you, but when I eat a handful of pretzels, I don’t feel very satisfied. I’d probably need another snack in half an hour. The reason is that those pretzels are all refined flour. No fiber, protein, or healthy unsaturated fat to help you stay full.

You could eat a banana for the same amount of calories, or better yet, a banana with a tablespoon of peanut butter for 200 calories, and stay satisfied for much longer.

And watch those bagels, soft pretzels, and muffins at the breakfast table. High-calorie processed snacks that are just refined carbohydratess and sugar will burn up quickly and just leave you wanting more. A better idea? Bring your own snack after school.

These are some of my favorite satisfying snacks:

• high protein, creamy, delicious Greek yogurt (Chobani is my favorite brand)
• fiber-filled microwave popcorn (Orville Redenbacher’s SmartPop line includes single serve bags)
• Luna protein bars (delicious and VERY filling for under 200 calories) and fiber bars (like a Nutrigrain bar but much more satisfying)
• any fruit you can name

The bottom line? Eating healthfully doesn’t mean giving up snacks. Snack smarter!