Continued from How to Snack Healthfully.

Plan your snacks. If you decide in the morning exactly what you’re going to snack on that afternoon, you’re a lot less likely to eat something sugary from the vending machine when you’re ravenous at 4 o’clock.

Bring a couple of snacks with you when you leave for the day — an apple, a yogurt, raw almonds, or even edamame.

Satisfy your cravings. If you long for a particular kind of food, have a small, healthy version of it as a snack.

For example, if you’re dying for a slice of pizza, spread marinara sauce on a high-fiber cracker and sprinkle it with low-fat mozzarella cheese, then put it in the microwave for 30 seconds to a minute.

It’s a great pizza fix. Then, for dinner, you’re more likely to have grilled fish with steamed vegetables.

Have a seat. Make an event out of a snack. Sit down, put the food out on a plate, and drink a glass of water or cup of herbal tea. This will force you to eat slowly, and your mini meal will feel more substantial.