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.

In the evening hours, television has become the primary means of entertainment for many. According to Nielsen ratings, the average household watches about 54 hours of television a week. Most of this programming is watched in the evening.

Unfortunately, because of this diversion, unhealthy eating habits have formed. Snacking in front of the television is becoming a favorite past time for us. The snacks you choose are usually easy to prepare and taste great, but are bad for your waistline.

Potato chips are one of the more popular options that people snack on while watching their favorite shows. While they’re easy to eat, they also come in many flavors and different textures. Ice cream is another example of a popular TV snack for the same reason.

What is it that drives us to scarf down snacks during our favorite programs? For some, it’s a bad habit that’s developed over time. For others, it may be a temptation brought on by the endless amount of commercials that promote the snacks you crave.

Regrettably, too much snacking and sitting will eventually turn into an expanded waistline. How can this be prevented? If you feel the need to munch on something, try to opt for a healthier choice. But even a healthy snack can be pointless if you consume too much in one sitting.

The biggest problem with snacking in front of the television is that you’re easily distracted from the bag of chips or tub of ice cream in front of you and before you know it, most of it’s in your belly. Try to keep your snack to a sensible portion, such as a small bowl.

Low-level exercise is a great alternative to useless snacking. Walk on that treadmill! Ride that exercise bike! Or get on that elliptical! It only takes about half hour to get the benefits from it. Not only are you distracted from exercising, but your attention is diverted from food.

You could also try to limit the amount of time you spend watching television. Spend quality time with your family by playing games or engaging in a hobby that everyone can enjoy. Or you could just sit back and read a good book.

Moderation is key, in both time spent watching television and snacking in front of it. Keeping yourself under control will help keep any bad habits from forming and will help you maintain a manageable waistline.