One of the toughest things about dieting is choosing snacks that both satisfy you and keep your calories under control. This is especially true if you’re used to snacking on potato chips and candy bars. But you don’t have to go it on your own. Here are some ideas for snacks that can help you curb those cravings.

• Air-popped or 94% fat free popcorn
• A handful of pistachio nuts or almonds
• Carrot sticks with a small amount of your favorite dip or dressing
• A small amount of dark chocolate – it will satisfy your chocolate craving and it’s healthy too!
• Yogurt
• A piece of fruit
• A spoonful of peanut butter
• A small bowl of whole-grain cereal
• A protein shake
• A tablespoon of raisins or other dried fruit

While this is by no means an exhaustive list, there are some guidelines you can follow when selecting snacks. Try to stay away from foods that are high in sugar or salt. These foods can cause you to crave more foods and retain water.

For example, it’s better to have a handful of nuts than a granola bar. Most granola bars are low in fat, but they have a lot of added sugar that you don’t need.

Also make sure that you keep your body hydrated. Hunger and thirst often feel the same. If you feel a little hungry, try drinking a glass of water and then wait a few minutes. You may find that you don’t really need a snack after all.

Eating out with children can be a frustrating experience for any parent. Most will take the easy way out and choose the kid friendly fast food places that offer the processed foods kids like.

Unfortunately, most of those foods are fattening choices that hold little nutritional value for their growing bodies. Children can be a handful at restaurants and they can be finicky eaters as well, but you can make their meals healthier and more nutritious.

If you must go to a fast food restaurant, try to avoid the kid’s meals unless they offer healthy substitutes like fruit instead of fries. They usually contain fattening foods like chicken nuggets and fries.

If they want the double cheeseburger, downsize it to a junior burger and don’t let them add all of the mayonnaise and fried bacon so that you can eliminate some unnecessary fat while keeping their diet more in the nutritious range.

Take the meal to a park (or to your home) to avoid having them be tempted by seeing what other kids are eating. Sometimes parents give in to their children’s demands and buy fattening fries just to avoid the embarrassing tantrums they can throw in the restaurant.

Many restaurants where you sit down to eat have healthier menu options. If your child is rambunctious, go to one where the kids can color on their menu. Or play games with them until the food comes, like, “ I see something that starts with the letter A” – and let them have fun trying to guess what it is.

This helps encourage them to eat healthier choices for their meals because they don’t develop a reliance on drive-through fare. Try to make compromises on their food choices.

See if they’ll go for toast with jam instead of the fattening pastry treats they usually like to have. A little extra sugar-free jam on whole grain toast is still better than a sugar-laden donut.

Children can eat healthy if you try some unique ways to sway their choices from the non-nutritional items they’ve grown accustomed to ordering. Be persistent but flexible as your child navigates a new way of eating healthy.