More beans and lentils: Pulses like beans and lentils are a treasure trove of nutrition, including protein, fiber, and blood pressure-friendly potassium. Dip raw veggies in hummus or black bean dip or snack on roasted chickpeas and baby carrots.

More whole grains: Eating whole grains is linked to good heart health and less risk for type 2 diabetes. Spread peanut butter and sliced bananas on whole wheat toast. Sit down to a small bowl of oatmeal with diced apples and cinnamon.

More fruit and vegetables: There's a whole world out there! Enjoy any favorite fruit or vegetable during a snack.

More dairy: Dairy gives us both protein and calcium. Sprinkle nuts and fruit over low-fat Greek yogurt, dip veggies into a yogurt-based dip, or enjoy low-fat cheese with apple slices.

When you don't want a full meal: Sit down to a mini meal containing two or three food groups. Aim to include at least one good source of protein. Try a small cup of black bean soup, a couple of whole grain crackers and a few grapes. Melt reduced-fat cheese on a whole wheat tortilla, and top with jarred tomato salsa.

When you want something sweet: Dip strawberries, orange segments or any favorite fruit into melted chocolate.

When you want something crunchy: Snack on nuts, popcorn, or roasted chickpeas. Pair them with fresh or dried fruit. Fill a few stalks of celery with almond or peanut butter and top them with raisins or dried cranberries.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)