Snacking seems to be looked upon as the bane of those trying to lose weight. With snacking comes the notion of chocolate chip cookies, sodas and salty potato chips. It need not be emphasized that these kinds of snacks do add pounds to your figure. First of all, they are chockfull of calories that your body does not really need. Most go over a hundred calories and on a regular basis that number already means adding inches to your frame. The sodium content in chips makes your body retain water, too. This results in water weight that can cause you to bloat and feel undeniably heavier.

But that only happens if you choose unhealthy snack options. However, snacking can be beneficial if you choose healthy snacks. If your idea of snacks are limited to those mentioned above, that only goes to show how little you know about the variety of foods that you can actually snack on. Low-fat cheese, dairy and yogurt, fruits (both dried and fresh), vegetables (carrot sticks and celery, just to mention two) whole grain crackers and nuts are just some of the many healthy snack options at your fingertips. Strip your refrigerator away of those sugar-laden pastries and beverages, replace them with nutritionally better alternatives and experience the following benefits:

1. Healthy snacks give you the chance to increase your nutritional intake. You don't get all the essential nutrients your body needs in one, two or three main meals. For example, the recommended dietary intake of fruits and vegetables of 4 to 6 servings a day can be made easier if you include one vegetable serving each for lunch and dinner and snack on a banana or two before lunch and an apple to get you through the afternoon. By distributing your consumption this way, you give your body the vitamins, minerals and fiber it needs to function well.

2. Choosing nutrition-rich snacks such as yogurt or a mix of dried fruits and nuts give your body that much-needed burst of energy when you feel especially lethargic and sleepy. While it's easier to reach for coffee and donuts, these snacks contain only simple sugars that only perk you up for a certain period of time before making you "crash." When this happens, you're going to have to reach for the box for one more donut and make a trip to the coffee maker for another caffeine fix. Add up all the calories from those donuts and you'll immediately begin to see why they're not good "perk-me-ups." The next time you need a burst of energy, reach for a granola bar and water.

3. Healthy snacks promote better concentration, making both children and adults perform better in school and work. That's why it's always a good idea to keep a few nuts and some dried fruit on your bag so you can dip into them anytime you feel your brain has already been drained of fuel. The value of having consistent energy stores has been proven in studies showing the correlation of children who have missed breakfast and a lackluster academic performance. In snacking, the principle remains the same: Your brain and your body both need fuel to function and healthy foods give you exactly that.