The key to a long life: eat healthy snacks

A tasty snack doesn't always have to involve a bag of greasy potato chips or cheesy nachos. Here are some tips on how to replace junk food in your diet with healthier alternatives.

When snack time does roll around, treat yourself right with a satisfying mini-feast of fruit or veggies plus protein.

1. Have a handful of cherry tomatoes plus a piece of low-fat string cheese in the morning instead of a muffin.
2. Try apple slices with peanut butter or a few slices of chicken or turkey on a slice of whole-wheat bread in the afternoon.
3. Target your morning snack to be about 80 calories and your afternoon snack to be about 150 calories.
4. You can also have a serving of whole grains, such as a slice of whole-wheat bread, instead of the protein or in place of fruit for an afternoon snack.

Good protein choices include:

•   One hard-boiled egg.
• 15 grams (1 tablespoon) peanut butter.
• 12 grams (1/2 ounce) nuts (such as 12 almonds, 8 cashews, 8 pecan halves, 26 shelled pistachios, or 6 walnut halves).
• Two slices of roasted chicken (about a quarter of a breast).
• 125 millilitres (1/2 cup) yogurt.

Easy veggie choices include:

•  Cherry tomatoes.
• Baby carrots.
• Sliced bell peppers.
• Cucumbers.
• Chopped broccoli.

Fruit choices include:

• A piece of any whole fresh fruit.
• 125 grams (1/2 cup) chopped or sliced fruit.

A healthy cereal bar — look for one with less than 200 calories and at least three grams of fibre — could help you avoid overeating or choosing high-calorie snacks if you find yourself away from home for longer than you expected.

If you notice sometime after lunch that you haven't eaten much fruit, for example, or haven't had any dairy products, plan your next snack to strategically fill the gap.

Put your snack on a plate or in a bowl and sit at the table to eat it. Have a glass of water or a cup of tea at the same time. This will make the "mini-meal" last longer and feel more substantial.

For the rest of your life. Convince yourself that bags of salty, greasy snacks and bars of sugary processed candy have no place in your life. After a month or two of successful avoidance, you'll forget that stuff ever appealed to you.

These slings allow you to easily carry a bottle of water. Having water with you at all times will help you resist sodas and other sweetened drinks and keep you hydrated. Often, when we think we're hungry between meals, we're actually thirsty.

Yes, you read that correctly. We believe you should eat every three hours or so to avoid severe hunger that leads to low blood sugar and overeating.

Strive for balance on a big day out, such as at an amusement park or fair. You don't want to drive home regretting what you ate, but you also don't want to spend your special outing feeling deprived while everyone else slurps their lemonade and tosses back handfuls of kettle corn. Your smart strategy: In advance, decide on one moderate-calorie treat per day.

Head off a moment of hungry weakness by packing ready-to-eat veggies, fruit (in a protective plastic container), a zipper-seal bag containing nuts or a handful of whole-grain crackers and low-fat cheese, or half of a peanut butter sandwich on whole wheat.