The concept of snacking isn’t alone an enemy to your healthy eating ways. Rather, it’s the type of choices you make when reaching for that snack that determine whether it hurts or helps you reach your nutritional goals.

Here are some snack facts you may not have known…

-    Eating a single carrot will satisfy your daily vitamin A needs.
-    Preschool-age children get nearly one-third of their energy from snacks.
-    Seventy-five percent of us snack at least once a day.
-    Watching TV tends to increase our cravings for high-fat, high-calorie “treats.”

Making the most of snack time

The right snack can be the perfect cure for those mid-afternoon blahs. Between lunch and dinner, your body will use up the carbohydrate stores in your liver, and a snack can quickly replace them. This is true especially for kids who typically can’t fulfill their energy needs with only three meals a day.

The higher your activity levels, the higher your snacks should be in carbohydrates. Items like sandwiches, bread, and fruit can fit that bill. Teenagers also require extra energy and nutrients to fuel their growing bodies—a requirement that the right type of snack is perfect to meet.

Selective snacking is actually very important for pregnant mothers, especially if they have morning sickness or always feel full. Older adults, meanwhile, who tend to eat less than they should at meals, can supplement with snacks.

However, for folks who may be considering lap-band surgery, a long history of harmful snacking practices may be one of the reasons they’re in the position they’re in. Be wary about mindless nibbling of such high-fat, high-calorie snacks as chips and dip and sweets in front of the TV. Overeating such foods can also lead to heart disease and cancer.

This doesn’t mean you can never eat potato chips again—just do it in moderation, not by the bag. Good choices are the difference between harmful and beneficial snacking. Take care to understand what you’re eating. Check out the nutritional label. Be conscious of portions. Use a bowl, and don’t refill it after you’ve eaten your fair share for that sitting.