Creating healthy snacking habits gives structure to your daily eating regimen — plus, these foods can add some important nutrients you might not get from your other meals. Better still, a healthy snack provides extra energy to get you through your busy day and it may curb your appetite, which keeps you from overdoing it at lunch or dinner.

So what do I eat? My snacks usually consist of about 1 serving of carbohydrate (about 15 grams), an ounce or so of protein and some fiber so it’s balanced. Carbohydrates offer the energy, while the protein and fiber help keep me feeling full because they take longer to digest.

Here are a few of my favorite snacks — all for under 200 calories:

• 1/4 cup of trail mix: My combo is unsalted, roasted almonds or cashews with unsweetened, dried fruit like cranberries. This snack is packed with heart-healthy fats and antioxidants and super easy to pack when you’re on the go.
• 1/4 cup of hummus or white bean dip: Pair it with a cup of cut-up, raw veggies like carrots, cucumbers and peppers. With the beans and veggies, you get fiber galore, so drink a big glass of water along with it.
• A piece of fruit and some cheese: Try an apple with a wedge or two of Laughing Cow, a light string cheese or a Bonne Bell light cheese.
• 1/2 cup of edamame: Did you know that 1/2 a cup of shelled edamame has about as much protein as 2 eggs? And no cholesterol worries!
• An apple, whole grain crackers or a slice of wheat bread with 1 tablespoon of natural peanut or almond butter: This combo can help curb strongest cravings. (To make your own: Add your favorite dry-roasted nuts to your food processor and let it run for about 2 minutes. Add a little water to get to your desired consistency, but I like mine as is. A pinch of sea salt, and it’s ready to go!)
• Low-fat or fat-free Greek yogurt: So creamy and fresh it can seem like a guilty decadence. The yogurt packs a good amount of protein and calcium to boot.
• Kashi granola bars: Traditional granola bars are mostly carbohydrates, but Kashi adds some soy protein to their to make them more balanced and, again, easy to grab on the run.
• A fruit smoothie: I stick to 6 to 8 ounces and mix in low-fat yogurt, tofu and colorful fruits, especially whatever is in season.
• 8-ounce glass of milk: This sounds simple but one serving provides carbohydrates, protein, calcium for your bones and is easy to guzzle down when you don’t have a lot of time.

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and competed on Season 5 of The Next Food Network Star.

[Photo courtesy of enzo & lulu / Flickr]

TELL US: What are your favorite snacks?

Why You Should Try It
As I said, quinoa actually has more protein than any other grain or seed and offers a complete protein, meaning it contains all the essential amino acids our bodies can’t make on their own. It’s also a great source of calcium and is high in lysine, the B vitamins and iron. Better still, the seed is easy to digest and gluten free.

The Different Kinds
You’ll usually find quinoa in its tan or yellow form — though it comes in many colors: orange, red, pink, purple and black. Look for any color quinoa in your local health food stores; they all work — and taste — great in dishes. I always stock up in bulk to keep costs down. Stored in an air-tight container in the fridge, quinoa keeps for several months.

How to Cook Quinoa
It may seem foreign but cooking quinoa is simple. First, I always rinse the quinoa. It has a natural soapy coating that helps protects the seed from pests but there’s no need to eat it. To clean, just place the quinoa in a strainer and rinse with cold water for a minute or two.

Next is the cooking. Use one part quinoa to two parts liquid. Plain water works fine, but I like experimenting with a vegetable or chicken broth for extra low-calorie flavoring. Place both the quinoa and the liquid in a saucepan, and bring it to a boil. Reduce the heat to a simmer, cover and let the seeds cook for 10 to 15 minutes — or until the water is absorbed, the seed is translucent and the germ is partially detached (it will look like a little feather or spiral).

When cooked, quinoa has a crunchy, nutty flavor. It works great in savory side salads, mixed into veggie burgers and more. I also love it as a hot breakfast cereal — just pour in some cow, soy or almond milk and add chopped nuts for a crunchy topping.

Here’s one of my favorite, easy dishes:

Quinoa Summer Salad
Servings: 8

4 cups cooked quinoa* (or whole-grain couscous if you can’t find quinoa)
1/2 cup red onion, diced
1 cup bell peppers (use red, orange or yellow), chopped
1 cup cucumber (leave skin on for green color), chopped
1 cup cherry tomatoes, halved
1 cup black beans
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
Juice of one lime (zest is optional)
1 teaspoon ground cumin
1/4 cup parsley (or cilantro), chopped
Salt and pepper to taste

Mix all ingredients together in a bowl and serve. That’s it!

Nutrition Info: 110 calories; Fat: 2.8 grams; Saturated Fat: .4 grams; Protein: 4.5 grams; Carbohydrates: 17 grams; Cholesterol: .04 milligrams; Sodium: 71 milligrams; Fiber: 2 grams

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which airs Sundays on Food Network.

[Photo courtesy of Letinelle / Flickr]

Before I even get into the nutrition benefits, can we talk about how creamy and thick it is? The texture tastes like a decadent dessert — it makes it hard not to feel guilty of overindulging when you eat it. But no need to stress, this dairy favorite is actually good for you.

Greek yogurts have double the protein of traditional American yogurts and less sugar. The extra protein also makes them very filling. But don’t be fooled — all Greek yogurts are not created equal. The full-fat varieties can be loaded with calories, so look for a low-fat or fat-free versions (brands I like: Oikos, Trader Joe’s and Fage).

Better yet, lighten up on your calories and your wallet by making your own. To do this, start with some organic, plain, low-fat yogurt and a cheese cloth (or two). Put the yogurt in the cheese cloth and start squeezing to get the extra water and moisture out — this will give you the thick, creamy texture of Greek yogurt. Once strained of the water, the remaining yogurt is ready to eat. It’s just that simple!

I enjoy Greek yogurt for breakfast along with a cup of organic berries, a teaspoon of agave nectar and a tablespoon of sliced organic almonds. It’s the perfect start to any morning.

Yogurt is also good for adding texture to smoothies. Below are two of my tried-and-true recipes.

Berry B Smoothie
2 servings

1 cup frozen mixed berries
1/2 cup organic orange juice with pulp
1 tablespoon agave nectar (or honey)
1 firm ripe banana, peeled and sliced
1 cup plain or vanilla Greek yogurt
Ice

Place all ingredients in blender, blend and serve.

Nutrition Info: Calories: 220, Total Fat: 4 grams, Saturated Fat: 2.5 grams, Total Carbohydrate: 42 grams, Protein: 6 grams, Cholesterol: 16 milligrams, Sodium: 60 milligrams, Fiber 3.5 grams
* analyzed with full-fat yogurt

Peachy Keen
2 servings

2 cups frozen, organic sliced peaches
1/4 cup low-fat milk or soy milk
1 cup blackberries
3/4 cup plain or vanilla Greek yogurt
1 tablespoon agave nectar (or honey)
ice

Place all ingredients in blender, blend and serve.

Nutrition Info: Calories: 191, Total Fat: 3.5 grams, Saturated Fat: 2 grams, Total Carbohydrate: 35 grams, Protein: 6 grams, Cholesterol: 14 milligrams, Sodium: 60 milligrams, Fiber: 4.5 grams
* analyzed with full-fat yogurt

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which airs Sundays on Food Network.

Berry Spritzer
4 raspberries
4 blackberries
4 mint leaves
1/2 lime (juice and zest)
6 ounces of seltzer
Ice

Place berries and mint in glass. Muddle to release juice and oil. Add lime zest and juice. Place juiced lime in glass container. Muddle to mix. Add ice and seltzer. Stir and enjoy! Makes a single serving.

Tea
As you probably know, teas are packed with flavonoids and antioxidants that are beneficial to our bodies. (Read more about tea HERE.) There are so many types and flavors — green, white, oolong and red to name a few — that there’s lots of room for creativity. I really like jazzing up white teas with citrus fruits and herbs. Fruits are naturally sweet so there’s no need to add extra sugar (which means extra, non-nutritious calories).

Refrigerator Tea
How many people, like me, grew up drinking Sun Tea? It was a summer classic. Unfortunately, Sun Tea is considered unsafe by the CDC because there’s a risk for bacterial growth. That doesn’t mean you have to go without slow-brewed tea.

To make refrigerator tea, take a large pitcher and fill it with water. Add 4 teabags (your choice of brand and flavor) per quart of water. Refrigerate for 6 hours. Strain and remove teabags and serve with a dash of your favorite natural or no-calorie sweetener.

For some extra flare:
• Add herbs (mint, basil, rosemary, etc.)
• Add fruit (melon, citrus and berries are my favorite)

Read More:
• Why We Love Tea
• Why We Love Herbal Tea
• Have You Tried These Natural Sweeteners?
• Tips & Recipes for Lighter Iced Tea

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which premieres tonight, June 7, on Food Network.

You’re stranded on a desert island. What five food items do you hope are on hand?

• Quinoa – I could eat it as is or I could grind it down to flour for bread and pasta.

• Tomatoes – One of my favorite things to cook with.
• Fruit – Whatever is in season, I love it all!
• Almond butter or almonds
• Greek yogurt

What’s your guiltiest indulgence?
Bacon, I secretly love it! Everything in moderation, right?

What dish do you love to cook?
Chicken sausage or shrimp (or both) with white beans, tomatoes and kale

What food do you always bring to a potluck party?
A veggie, bean or pasta salad (or combination of all three)

What recipe does everyone always ask you for?
Chicken and Spinach Lasagna or Mediterranean Couscous Salad

If you could have dinner with three people (from the past or present), who would they be?

• Grandparents (all four…I know that’s cheating)

• Dalai Lama
• Mario Batali, but I would want to go on a culinary adventure with him (Spain, Greece or Italy preferred)

What’s one food you just can’t stand?
Foie gras and processed meat products (pork roll, scrapple, etc.)

What ice cream flavor would you be?
Berry Graham Crunch

What’s your favorite kitchen gadget or appliance?
Immersion blender and microplane…it’s a tie!

Favorite fruit: grapes and berries
Favorite veggie: kale, chard or Brussels sprouts…but I love them all!
Favorite kid-friendly dish: chicken fingers and mac and cheese
Favorite cookbook: Jamie Oliver’s Jamie At Home – all about growing your own food and bringing it to life in the kitchen

Mexican or Italian?
That’s tough…I am 100% Italian so I am a huge fan, but my husband loves Mexican food (we actually were married in Mexico) so we eat it often. As long as it is fresh and full of colors and flavors, I’m in!

PB&J sandwich or grilled cheese?
Grilled cheese (a little burnt) — this is 100% comfort food.

You get one food-related wish — what would it be?
To have an amazing organic farm (and someone to tend to it), full of all of my favorite fruits and veggies and a year-round growing season so I always had local, fresh ingredients!

See Katie’s full professional credentials here and catch her on the season premiere of The Next Food Network Star this Sunday, June 7 on Food Network.

MY PANTRY MUST HAVES:

• Low-Sodium Stock (usually vegetable or chicken) – Great to add as a flavoring ingredient when cooking rice or grain, deglazing a pan or throwing together a quick soup (soups are a perfect for a clean-out-the-fridge meal — to use up veggies before they go bad)
• Roasted Peppers (packed in water) – I love roasted peppers! They’re a wholesome, colorful addition to any meal (even a salad). I keep some around for when company stops by and I need a simple appetizer. Serve them with bread, hummus or pureed with a can of beans and cut-up veggies for dipping.
• Airplane Bottles of Wine – I open a bottle of wine to cook with and it always goes to waste. I was so excited when I found the small, airplane bottles at the store. This is the perfect amount for most recipes, and no guilt attached for wasted vino!
• Dried and Canned Beans – Dried beans are a healthy addition to soups, salads and sides. If I have time, I cook them from scratch. When I am in a pinch, a can of rinsed beans does the trick.
• Whole Wheat, Brown Rice or Spelt Pasta – Need I say more? Pasta is a cornerstone to many easy, throw-together meals because it takes no time to cook up.
• Bulk Grains (usually millet, quinoa, amaranth and brown rice) – Buying bulk saves lots of money and dried grains keep well. I store my grains in sealed bags and containers. If I don’t use them often, they will stay fresh in the fridge for months.
• Dijon Mustard – You will always find an open bottle in my fridge and some spare bottles in the pantry. Dijon is low-calorie and can work in most anything, as far as I’m concerned.
• Canned Tomatoes – Stock up on these because you never know when you will need to make basic pasta sauce.
• Olive Oil – This is almost all I cook with! Experiment with olive oils from all over the world (Greece, Italy, and Spain are good places to start) — to taste the variations.
• Sesame Oil – As with most oils for the calorie conscious, a little bit goes a really long way. This is one of my favorite Asian flavors.
• Low-Sodium Soy Sauce – I use soy sauce instead of salt in a bunch of recipes. It has a more complex flavor than table salt and gives my dishes more unique depth.
• Sea Salt – We get tons of sodium from packaged food, but sea salt is more wholesome, loaded with nutrients and packed with flavor. But again, a little goes a long way! Try this instead of iodized salt, which has been stripped of most nutrients and is not nearly as flavorful.
• Peppercorn Medley – I like to keep different colors (green, pink, black, etc.) peppercorns mixed together in my grinder. The variety of flavors add dimension to the dish I’m prepping.

Katie Cavuto, MS, RD, owns HealthyBites, LLC and is a finalist on season five of The Next Food Network Star, which premieres June 7 on Food Network.

TELL US: What’s always in your healthy pantry?