By DIANE BRITTON

Healthy eating can be simple if you plan and pack healthy snacks to take with you all day long.

It's often a lack of planning that has you in front of a vending machine with the snack monster raging inside. Good snacks should include one to two food groups to boost your nutrient intake.

Here are some tips to max your snacks.

Not so sweet

Eat no more than 40g of sugar per day (not including natural sugars such as fructose found in fruit or lactose found in dairy products). Make it a habit to read labels to see where sugar is hidden or added to foods.

Pour it out

Portion snacks into a bowl or napkin in front of you. It can be easy to overeat when you eat right from the bag or box.

Make a list

Write down a list of your favorite healthy snack ideas and post them on your fridge. When you make your grocery store list, choose a snack of the week. This allows variety from week to week, and makes sure you don't have too many snacks in the house that may go bad before you can eat them, or tempt you into eating too much.

For example:
• Week 1: apples and cheese strings
• Week 2: yogurt and carrot sticks
• Week 3: oranges and celery sticks
• Week 4: chocolate milk and bananas

Read labels

Compare nutrition information labels to choose the best snacks for you. Look for brands lower in fat and salt, and higher in fibre.

Go natural

Vegetables and fruits make a quick power snack. Aim to include a fruit or vegetable at every snack break.

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for U of L students and employees.

Diane Britton is the University of Lethbridge's on-campus registered dietitian