By Carleton Rivers, MS, RDN

Whether you have a healthy snack on hand throughout the day can make or break your diet. Plan ahead and pack a couple of these snacks before heading out the door in the morning.

Crunchy Snacks

• 2 tablespoons of hummus with your choice of veggies (Sliced bell pepper, broccoli, cauliflower, baby carrots, cucumber, etc.) = about 80 calories
• 1 ounce or 14 baked tortilla chips with 1/4 cup salsa = about 140 calories
• 1 ounce or 14 baked tortilla chips with 1/4 cup guacamole = about 200 calories
• 100 calorie mini bag of popcorn

Sweet Snacks

• 1 medium apple with 1 tablespoon of peanut butter = about 170 calories
• 1 cup plain, non-fat Greek yogurt with 1/4 cup fruit of your choice (Fresh or frozen berries work well) = about 200 calories
• 1/4 cup plain oatmeal (uncooked) with 1/2 banana and 1 tablespoon sliced almonds = about 170 calories

Savory Snacks

• 1 ounce or almost a handful of almonds or walnuts = about 160 calories
• 4 ounces of low-fat cottage cheese with 1/4 cup fruit of your choice (Grapes and cantaloupe work well) = about 100 calories
• 1 large hard-boiled egg = about 80 calories