5 tips to help you snack healthier

PACK IT WITH PROTEIN This satisfying nutrient is key when it comes to snacks that will tide you over until your next meal. According to a study from the University of Missouri, when adult

subjects ate a high-protein yogurt for a midafternoon snack, they felt less hungry, waited longer before starting their next meal and, ultimately, ate around 100 fewer calories at dinner

than those who'd snacked on crackers or chocolate. As we age we may need even more protein, to prevent the loss of muscle mass. Snacks that include beans, dairy or nuts — in items like

hummus, yogurt and peanut butter — are all good sources of protein. FILL UP ON FIBER Protein is one-half of the satiation equation. The other half is fiber. In addition to helping us feel

satisfied, fiber plays several other essential roles. “Fiber aids digestive health and can assist us with blood sugar control and lowering cholesterol,” Wright explains. Unfortunately, only

around 5 percent of the population gets the amount recommended by health experts (for women over 50, that's 21 grams a day; for men, 30 grams). To help reach your daily goal, snack on

fiber-rich veggies, such as carrots; fruits like pears or berries; legumes, including chickpeas; whole grains, such as popcorn; and nuts, like almonds. LIMIT SUGARS Take refined-grain

snacks, like pretzels and crackers, as well as sweetened snacks, including cookies and candies, off your regular munchies menu; save them for once-in-a-while treats. For starters,

they're not great at filling you up or providing valuable nutrients. What's more, foods high in simple sugars can cause inflammation in the body. “Inflammation is linked to many

chronic illnesses, including arthritis, heart disease and even Alzheimer's,” Wright says. SHAKE OFF THE SODIUM The American Heart Association recommends that adults age 50 and older

limit sodium intake to no more than 1,500 milligrams daily — that's less than a 3/4 teaspoon of salt. Nearly three-quarters of the sodium we eat comes from processed, prepackaged and

restaurant foods. Making snacks yourself, however, means you can use lower-sodium ingredients to right at least one-half of the equation. Fresh produce, unsalted nuts and nut butters are

naturally low in sodium. When you shop for packaged foods like whole-grain crackers or yogurt, compare labels to find the lowest-sodium varieties. _Rachel Meltzer Warren is a nutrition

writer, educator and counselor._