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Healthy eating includes healthy snacking, but all snacks are not equal.
According to a recent survey, people who snack more than once per day have healthier eating patterns. The survey defined a snack as food eaten between the three major meals. Data was collected for two years.

The study found that those with the healthiest diets snack twice as often as those on a least healthy diet.

Read more on this study.

Snacks must be included in one's diet plan, the approved and most popular times are between
1-Breakfast  and lunch
2-Lunch and supper
3-Supper and bedtime

Whether you are snacking at home, or at a fast food  restaurant, the calories, the serving sizes, the number of servings and the food products eaten must be included in your dietary intake for that day.

All snacks eaten fall into one of the four food groups. When choosing a healthy snack it is wise  to consider the most important foods.

If you plan on snacking away from home, pack a nutritious snack to prevent the hunger that may result in fast food snacking. Some fast food may contain too much salt, fat or sugar which could sabotage your healthy eating at home.
Stick to vegetables, fruit, whole grain crackers, yogurt, water,skim milk, peanuts, peanut butter,nuts,whole grain bagel or a salad.

Some Tips for Healthy Snacking
 Avoid calorie laden snacks especially if you are overweight.
Salt , sugar and fat consumed must be considered as part of your daily limit.
Aoid sweetened beverages
Avoid soda or pop
Avoid cakes, dougnuts, and sweet deserts.
Don't snack on pop and chips

This simple food guide will help you work out your daily food requirements, it is based on Canada Food.
Guide. Click Here to view.