Snacking smart

Late-night eating can be the downfall of many well-intentioned dieters. Whether the late-night munchies are out of habit, boredom, or actual hunger, they can result in the over ingestion of calories that tilt the scale in the wrong direction.

First, break the habit. Why are you eating? Are you really hungry or are you actually thirsty? A glass of water can sometimes curb that need to eat since thirst can be masked as hunger.

Second, change your patterns. Always snack while watching TV? Grab something each time you walk past the kitchen? Make a change and only allow yourself to eat while sitting at the dining table or before a certain time.

Lastly, what are you choosing? Do you find yourself with a bottomless bag of chips or with the ice cream container on your lap? Eating empty calories and high-fat foods before hitting the sack won't benefit you or the scale.

Here are some snacking suggestions when late-night hunger strikes:

For the sweet tooth

• Sugar-free chocolate pudding made with skim milk. This is a good source of calcium, and can also be frozen on a stick for a cool treat.
• Sugar-free Jell-O with blueberries or raspberries mixed in suspension. Blueberries and raspberries and high in fiber, which makes this more filling and the right portion to curb your sweet tooth.
• Sugar-free jam on a toasted whole-grain light English muffin.

For the crunch craver

• 100-calorie snack pack with a glass of skim milk. The snack packs are small and don't give you enough calcium. But if you include a little milk, you'll feel more satisfied and keep calories under control.
• Whole-grain crackers with two slices of reduced fat cheese. A good dose of fiber and calcium. Place on a plate and microwave for bite size crunchy treats.
• Skim milk with one sheet (four pieces) of low-fat graham crackers. Boost your calcium and satisfy the cookie monster inside.

For the long snacker

• Two to three cups of air popped or 97 percent fat-free popcorn. A filling snack that's high in fiber, and if eaten slowly, can last quite a while.
• One teaspoon natural peanut or almond butter spread over apple wedges. A small amount of nut butter can increase satiety.
• Cucumbers and red pepper sliced with fat-free dip. Vegetables are low-calorie, so you can have more and increase your snack satisfaction.

For the creamy coveter

• One teaspoon natural peanut or almond butter spread over apple wedges. Not only does it fill you up and last long, but it satisfies the need for cream.
• Six to eight ounces low-fat yogurt with one pretzel log. Use the pretzel instead of a spoon to slow your eating. Dip it in and enjoy each savory bite. Sweet and salty have always been a great pair.
• Two to three Laughing Cow Light Cheese pressed into spine of celery stalks. Calcium, protein, and fiber. Need I say more?