1. Count Your Calories

A snack is called a snack for a reason — it's not supposed to be a full meal. Healthy snacks should be between 200 to 300 calories.

"If you eat too few calories, you may find yourself reaching for another snack in less than an hour," says Bede

To avoid a snack attack, make yourself a small plate, instead of eating directly out of a bag or a box. Consider using a calorie counting app or food journaling to keep your snacking in check.

2. Fill Up on Fiber

When it comes to filling snacks, high-fiber foods are the way to go. A study published by the American College of Physicians found that people who added fiber to their diet — without changing anything else — lost weight, lowered their blood pressure, and improved their response to insulin.

Foods like oatmeal, nuts, whole grains, hummus, and vegetables are all sources of fiber. Next time you're looking for a special treat, try mixing and matching a few of these or some other high-fiber foods. Oatmeal topped with pecans is a delicious concoction even outside of breakfast time. And why not dip broccoli into hummus and ditch the carb-loaded pita slices? Or, even better, opt for a hummus that's fortified with a few different vegetables for a colorful and nutritious snack.

3. Pick a Protein

Protein is fiber's partner in crime. A study published by Biomed Central found that in comparison to fatty snacks like chips and cookies, high-protein snacks — such as Greek yogurt, cheese, meats or peanut butter — can help you control your hunger, keep you full longer, and even prevent you from eating more later.

If you're on the go, try packing a few ZonePerfect^® nutrition bars. Each one is an excellent source of protein, containing up to 15 grams of protein, combining great nutrition and tasty flavor combinations into a snack you won't feel guilty about.