Snacks were long dismissed as diet wreckers-fat-laden, guilt-inducing substances with a sinister quotient almost akin to dessert. Lucky for you, snacks have gained recent fame for their beneficial effects on weight control and energy levels. The key is learning to discern a "worthy" snack from its nutritional-wasteland counterpart.

Evaluating snacks
The first element to seek in sizing up a snack is that it contains some carbohydrate, protein and, yes, fat. Carbohydrate assures energy, protein will help stabilize your energy levels, and a little bit of fat will keep you full. Another helpful element is fiber, which is found in carbohydrate-containing foods such as fruits, vegetables and whole grains. Fiber also helps stabilize energy levels; its slow digestibility can keep you from reaching for more calories before your next meal.

Another item to consider is the calorie content of the snack. Ideally, it should contain between 150 and 250 calories-any more than that and it almost qualifies as a meal; any less and you may not make it to your next meal! Roughly 50 to 60 percent of the snack should come from carbohydrate, 20 to 30 percent from protein, and the balance from fat.

Good snack sources of carbohydrate: Include fresh fruits and raw vegetables that can be easily transported and eaten. Also look for complex carbohydrates, such as popcorn, whole wheat pretzels or dry sugar-free cereal.

Good snack sources of protein: Consist of lean slices of cold cuts, low-fat cheese and cottage cheese. Using a protein source that contains some fat will ensure that you get this important nutrient as well.

Easy ways to get them all: Include combination foods, such as hummus, low-fat yogurt, and reduced-fat peanut butter.

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