Snacks: The Smart Way to Snack (cont.)

Before leaving the office for a meeting. If you don't know when lunch is coming and need to be on top of your game, a piece of fruit or chunk of cheese is good. "Some people, especially young people, eat lunch early, so morning snacks may not even be needed, Higgins says.

Before working out. "The term 'carbo loading' refers to hours before an athletic event," Audrey T. Cross, PhD, professor of nutrition at Columbia's Mailman School of Public Health, tells WebMD. "But right before -- especially after a day of work -- you might want to prime the pump with a piece of fruit and a big glass of water."

After school or work. Depending on when dinner is scheduled, many people need a little nourishment when they get at home. Pediatric nutrition specialist Higgins recommends adolescents who are eating dinner late or running back out to athletic events eat a small meal consisting of a sandwich and a glass of milk -- regardless of whether they are diabetic or not. "Otherwise, young people come home and eat all the way until dinner, a cookie, a cracker, a soda; they are never satisfied. A sandwich is better."

When you are cutting calories. Even adolescents can read labels, Higgins says. Popcorn, pretzels, or baked chips can be a good snack -- in moderation. Put the rest away on a high shelf. Cut-up veggies also make you work hard to chew and are satisfying. Cross recommends rice cakes with a little wake-up of peanut butter or cheese. "You are less likely to be hungry an hour later," she says.


"The real reason for going out is to be with your date or friends -- not the food."

During TV time. "I am not in favor of eating while watching TV," Cross says. "Have you ever watched someone eat while the TV is on? They are not tasting anything. They just need an activity to do while staring, and eating has become popular."

When out with friends. Sometimes it's also popular to "go for dessert" or grab a snack with your buddies. Cross recommends splitting a dessert. "If you get ice cream or To Die for Chocolate Torte, get one scoop or divide it," she says. "The real reason for going out is to be with your date or friends -- not the food."

At the movies. The movies are an example of an activity tied to food rather than time of day. "Why is this?" Duyff asks. "When we sit at the computer, we need a beverage. When we go to the movies, we need popcorn. We need to change our mindset."

Before partying. "It's an urban myth that you can coat your stomach with milk before drinking," laughs Duyff. "If there is going to be a lot of food, she adds, you may concentrate on eating rather than being with your friends and socializing. In that case, it might be better to have a snack beforehand to take the edge off. A cracker and cheese or those little carrots are good choices." (Remember, Duyff says, half a bottle of wine can contain up to 500 calories. In fact, Cross recommends drinking an equal amount of water after every drink.)