By Audra R. Boden

Does it feel like there's absolutely no time for healthy eating because your schedule is completely crammed with school, homework, sports and friends? And when you do stop to eat, it's probably tempting to go for a quick fix by grabbing a burger and fries, potato chips, or candy. But GUESS WHAT?!?!? It is possible to treat yourself to a healthy snack. You'll feel much better when you eat healthy foods that give you the energy you need to keep going throughout the day.

Why Healthy Snacking Is Good for You

Healthy snacks can be a great way to fill your stomach with something wholesome and nourishing, and will help you to get all the vitamins and nutrients your body needs. You may have noticed that you feel hungry a lot. This is natural, especially when you're growing, because a person's body needs more nutrients to develop. Small, healthy meals and snacks are a great way to satisfy that hunger in your tummy.

Healthy snacks will help to keep you energized throughout the day. Choose foods that naturally contain complex carbohydrates (starches) like whole-grain breads and cereals, protein such as yogurt or cottage cheese, and fresh fruits and vegetables.

Snacking will also help to keep you going strong until your next full meal. So be sure to think ahead if you're on the late lunch plan but haven't eaten since breakfast, toss some fruit, pretzels or trail mix into your backpack. That way you won't feel the need to grab unhealthy vending machine snacks between classes.

Choosing Yummy Snacks

Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Try snacking on some whole grain bread or crackers with peanut, almond or cashew butter. Sprinkle whole grain cereal, like Puffins, or homemade granola on top of fruit yogurt. Also, snack on baked tortilla chips instead of regular corn chips and pair them with salsa. Instead of ice cream, try frozen yogurt or sorbet and toss some fresh berries on top.

Also, a snack containing a little protein will keep you full longer. Snacks that are high in fiber are more filling than low-fiber snacks. Fruits, vegetables, and whole grains are fiber-rich; dairy products, beans, nuts, and lean meats are packed with protein. Whenever you can, combine the two--spread a little peanut butter on your banana, or top your whole-wheat crackers with tuna salad or hummus.

If you're in a rush, a glass of milk or a flavored soy drink will keep you nourished far longer than a soda or fruit juice, which can be loaded with sugar. Milk has lots of calcium, which is great for strengthening bones and teeth. So get MOO-ving and drink that dairy up!

How to Judge Which Snacks Are Healthy

Choosing healthy snacks means shopping smart. Be aware of the health claims on food packages. Just because the labels says that something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar. Judge foods by their ingredients, not by their product name or catchy advertising. You get to pick what you put in your mouth�so choose your foods wisely.

Healthy Snacking Tips

Here are some ways to make healthy snacking part of your everyday routine:

• Start your day with breakfast. Breakfast fills your "empty tank" to get you going after a long night without food. Eating something in the morning can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and milk, whole-wheat toast with peanut butter, yogurt with fruit, or whole-grain waffles.
• Prepare healthy snacks in advance. Be creative, have fun�make your own snacks! When you make something yourself, you get to control the ingredients and put in what's good for you! Cut up fruits or vegetables like celery and carrots in advance. Keep the servings in little plastic baggies in the fridge, ready to grab and go.
• Keep healthy snacks with you. Make it a habit to keep dried fruit, trail mix or baby carrots in your backpack or gym bag so you always have healthy food nearby. Individual size bags of nuts and seeds are also convenient if you want a quick snack with a good crunch.
• Don't splurge after dinner. Evenings can be a very tempting time to eat sugary, salty or fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to satisfy your grumbling tummy. A handful of sunflower/pumpkin seeds or sliced cheese on multi-grain crackers can do the trick, as can fruit paired with cottage cheese or yogurt.

Healthy Treats To Munch On

Have fun searching for healthy snack recipes. Explore the foods around you and be creative with the different items you put together to make a healthy snack. Here are a few to start with:

• Ants on a Log - spread peanut butter on celery sticks and top with raisins.
• Banana Smoothie - peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water, juice or milk. Serve right away. Add berries for a different flavor or top with nuts. You can even add spoonfuls of honey or peanut butter.
• Mini Pizzas - spoon tomato sauce onto half of a whole grain bagel, English muffin or pita. Top with mozzarella cheese and your favorite veggies and toast or bake at a low temperature until the cheese is melted and it's crispy.
• Fruit Ice Pops - freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays. Try lemonade, cranberry or orange juice for an icy, refreshing treat.
• Pita and Hummus - warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, hummus. Hummus is available in yummy flavors like garlic and spicy red pepper.
• Trail Mixes - combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts, and 1/4-cup dried fruits (try cranberries, mango, pineapple or bananas) for a healthy trail mix.

As with everything, moderation is the key to smart snacking. People who eat regular meals and moderate amounts of healthy snacks are less likely to overeat than people who skip meals or go for long periods without eating. A handful of mixed nuts make great brain food before sitting down to do that math homework. So remember, snacking helps refuel your body, so snack smart