Infants and toddlers need to snack because they have such high energy demands and small stomachs

Teenagers who are rapidly growing and developing need to snack because they require more calories and nutrients to sustain their growth spurts

Athletes involved in sports or endurance training need to snack to meet their increased energy requirements. Carbohydrates (stored as a substance called glycogen in the liver and muscles) are used up during exercise and must be replenished

Laborers and construction workers have very high energy demands that cannot be met by three meals a day, so they may need to snack

People who may not have time to sit down for a meal should snack so they do not have an energy letdown in the late afternoon

People who do not eat a breakfast should carry a snack with them so they will have fuel flowing to their brains when they need to focus on their work

If you do not fit into one of the above categories, it is still all right to snack on healthy foods. Just think twice before snacking on high-calorie, high-fat foods. Candy bars and ice cream between meals can lead to weight gain.

WHAT SNACKS ARE GOOD?

Well planned snacks can help most people reach their dietary goals. Picking snacks to compliment your meals or your diet is the key to snacking. Make sure you eat food from all five food groups during the day. The five food groups are

1. Meat, poultry, fish, dried beans, eggs

2. Grains

3. Fruits

4. Vegetables

5. Milk, cheese, yogurt

Carbohydrates should make up at least half of your daily calories.

For example, if all you had for breakfast was a bowl of cereal with low-fat milk and you became hungry at 10:00 am, pick a snack from the food groups that you missed. Because you had only two of the five food groups for breakfast, you should pick a snack from one of the food groups you missed. Because you had only two of the five food groups for breakfast, pick a snack from one of the other three, like fruit, fruit juice, vegetables, peanut butter on celery, apples, or bagels. Because most Americans do not eat enough complex carbohydrates, you are always safe choosing snack foods like breads, cereals, bagels, fruits, and vegetables.

For active athletes or growing children who sometimes need foods with more calories, you can just add these items to the list of snack foods: peanut butter sandwiches, low-fat milkshakes (with skim milk and low-fat ice cream), dried fruit, cottage cheese, and pasta with sauce.

CAN I EAT HIGH-FAT, HIGH-CALORIE FOODS OCCASIONALLY?

Indulging once in a while is normal and healthy. People who swear off all sweets and high-fat foods can begin to crave sweets and fatty foods, which can lead to overeating. Instead, sit down and enjoy the taste and pleasant feelings you get from having that high-fat, high-calorie snack. If guilt overcomes you, or you want to enjoy this kind of snack more often, prepare for the extra calories and fat by skipping that extra serving of food at dinner, or by exercising a little longer. The fear of having to give up a favorite snack is one of the main reasons most Americans exercise. You can have your cake and eat it too, as long as you maintain a regular and consistent exercise program.

SNACK FOODS YOU CAN EAT EVERY DAY

SNACK	GRAMS OF FAT	CALORIES
Nonfat yogurt with fruit (1 cup)	0	100
Baby carrots (3 ounces)	0	40
Banana (small)	0	100
Apple (medium)	0	60
Pear (medium)	0	60
Orange (medium)	0	60
Kiwi (2)	0	40
Bagel (1)	1.4	165
Cold cereal	1.0	110
Fig Newtons (2)	2.0	100
Graham crackers (2)	1.5	60
Instant oatmeal (1 ounce)	1.7	100
Rice cakes (2)	0.2	70
Pretzels (1 ounce)	1.0	110
Skim milk (8 ounces)	1.0	110