Snacking can be part of any healthy diet, but it can feel impossible to find options that are nutritious and tasty AND that keep you full. So we enlisted the help of registered dietitian Jessica Jones, co-host of Food Heaven Made Easy, to guide us through the snacks maze. In determining what qualifies as healthy, here are her rules of thumb: 1. Aim for less than 6 grams of added sugar per serving. This is crucial, and the downfall of most snacks. Foods with lots of sugar will raise your blood sugar and that spike can be followed by cravings for more carbs and sugar, and mood swings, Jones tells BuzzFeed. “In the long run, high blood sugar can lead to weight gain, pre-diabetes, and diabetes.” Keep in mind that something innately sweet like a serving of fruit will have more than six grams of naturally occurring sugar, but the fiber in the fruit will slow the release of sugar and help minimize those spikes and crashes. 2. Pick a snack with at least 3 grams of fiber per serving. A snack with more fiber is going to be more satiating and help you stay full. At minimum, your snack should have 3 grams of fiber. 3. Look for reasonable serving sizes. You’re setting yourself up for excess calories if you start munching on a bar where the serving size is a quarter of the bar, because you’re less likely to simply consume a quarter. And keep this in mind when you’re reading the nutrition label: Whatever numbers you’re seeing have to be multiplied by the number of servings the item contains if you want to eat the whole thing. 4. The less processed the better. Generally speaking, the less processed something is, the more nutritious and the lower it will be in added sugar, sodium, and other additives. The fewer ingredients you see listed on a label, the less processed the product will be. 5. Balance is best. Pick a snack with a good balance of carbs and protein, carbs and healthy fats, or protein and healthy fats — this’ll keep satiated you for a longer amount of time (e.g., cheese and crackers, or apples and peanut butter.) Many snacks people think are “healthy” don’t actually fit these guidelines, says Jones. Here are nine common ones that you want might want to think twice about — plus her suggestions on what to snack on instead. Packets of flavored, instant-cooking oatmeal tend to be high in sugar and made from oats that are highly processed to ensure a faster cooking time — meaning they’ll be lower in fiber and provide less satiety, and ultimately not keep you that full for long. Healthy swap: Opt for steel-cut or rolled oats made without added flavoring, sugar, or preservatives. Both options are less processed — as they aren’t designed to cook instantly — are digested at a lower rate, and will keep you fuller longer. To add a bit of flavor, add nut butter or fresh fruit. Unfortunately, fruit juice is often loaded with as much sugar as soda, and is devoid of the fiber that helps with digestion and slows down the absorption of sugar. Healthy swap: Instead of juice, reach for a piece of fruit — it’ll have less sugar and more filling fiber to help you reach your daily recommended intake of 25 and 38 grams for women and men, respectively. “Even when it comes to fresh-squeezed orange juice, I’d rather have someone eat an orange,” says Jones. Yogurt can be a great snack — high in protein, super portable, and a great vehicle for fruit, nuts, or whatever you like to top it with — but flavored yogurt is often quite high in added sugar, especially the low- and fat-free varieties that rely on lots of added sugar so they still taste good even with the fat removed. Healthy swap: Stick with plain Greek yogurt and add your own fruit to the mix. It’ll have more protein, be a lot more satiating, and keep your blood sugar more stable (which goes hand-in-hand with maintaining steady energy levels and enough willpower to make better eating decisions!). The idea of granola is great — whole grains mixed with some fruit for flavor and nuts for healthy fats a...