To snack or not to snack? Some cultures do not eat between meals, while others "graze" almost continuously. There is logic for both eating styles, so do what works best for you.

If you don't get hungry between meals and feel fine, then wait for meals. If you get so hungry that you could eat your desk or get a headache late in the afternoon (a sign of low blood sugar), have a snack!

However, if you eat 3 big meals, plus poor quality snacks you're probably going to gain weight. If you're going to snack, you basically need to reduce the calories in your meals to make up for the snacks.

The quality of snacks also makes a huge difference. A daily afternoon snack of chips, candy bar and soda is 700 calories (the equivalent of a big meal!) and provides few nutrients. You could gain a pound a week with this snack habit and suffer from poor health.

An ideal snack is low in calories, fat, sugar and salt, provides important nutrients, and is satisfying. A snack that's over 300 calories is more like a meal. If you're trying to lose weight watch out for "healthy" snacks that have a lot of calories, such as fruit smoothies and energy bars.

Portion control is also important. A handful of potato chips for a snack isn't a problem, but half a family-size bag is going overboard. In some cases, you may need to make a quality vs. quantity trade-off. Would you rather have 1/2 cup of "real" ice cream or a full cup of frozen yogurt?

Snacks that include some protein and even a bit of fat, can be more satisfying and have more staying power than carb-only snacks. Examples include, crackers with peanut butter, fruit and yogurt, and celery with low-fat cream cheese. Other ideas for healthy snacks appear below.