Being prepared for snacks home or away can be difficult.

Snacking has several benefits such as preventing overeating at our next meal, allowing an opportunity to provide our bodies with important nutrients, assist with blood sugar control and give us satisfaction and enjoyment. Next time you grab a snack, think like a dietitian with these recommendations.

Diabetic or not, we really all should be eating diabetic-friendly snacks. A good snack is carb smart and is paired with a protein. When searching for the perfect carb-smart snack, keep fiber in mind. Fiber helps fill up our stomachs, curbing our cravings.

A perfect example of this is apple juice vs. an apple. In comparison, one cup of apple juice and one medium apple have the same amount of carbs, about 20 grams. On the other hand, a cup of apple juice has no fiber and an apple has four to five grams of fiber, making it a good source of fiber and providing you something that will really make a difference in your stomach.

What do you pair your apple with? Ideally, a good protein source. Protein also contributes to filling up your stomach. We should be shooting for at least five grams of protein in a snack. Great examples of this include a hard-boiled egg, a cheese stick or two tablespoons of nut butter; they all provide us with six to eight grams of protein.

When on the lookout for that perfect snack, I have five suggestions to include: Snacks that are between 100 and 200 calories, low in added sugar, around 15 to 20 grams of carbohydrates, at least three grams of fiber and five grams of protein. The perfect snack would fit within these parameters. Aim for a snack that fits three of the five suggestions. If the package says one serving but doesn’t fit within these parameters, try splitting the package or choosing something different.

Make your snack save the day with these simple tips and tricks. A good rule of thumb is to always be prepared.

As a dietitian, I rarely leave the house without a snack. This saves time (and hunger!) to scout out the best options that fits within your lifestyle. Granola bars or a trail mix are affordable and easy to throw in a purse or bag and take with you. Watch out for high-carb, high-calorie bars, and make sure you include a protein source in your trail mix such as almonds.

You’re starving and you forgot your snack — what do you do? Fear not, Hy-Vee can help! The best option would be to stop at a Hy-Vee convenience store; many stores have dietitian picks, fruit and cheese cups and our homemade energy bites. Other appropriate convenience store snacks are fresh fruit/vegetables, yogurt/yogurt drinks, popcorn, cheese and beef sticks, nuts/seeds, oatmeal and milk.

At home there are a variety of temptations for snacking —for example, the kids’ leftover Halloween candy or the cookies your neighbor brought over last night.

Stop and think first: Are you feeling real hunger? If yes, foods with more nutrition will leave you feeling more satisfied longer. Do some refrigerator and cupboard searching and prepare yourself a better-for-you snack. Try hummus and veggies, a light multi-grain English muffin and Greek yogurt cream cheese, or this great recipe I included for Apples with Cinnamon Almond Butter.

Apple with Cinnamon Almond Butter

Serves 1

All you need

•1 medium apple

•1 tbsp smooth almond butter

•Pinch of ground cinnamon

All you do

Core apple and cut into 8 slices. Spread each slice with a little almond butter and sprinkle with cinnamon.

From: EatingWell Magazine March/April 2016

The information is not intended as medical advice. Please consult a medical professional for individual advice.