Doctors and nutritionists are now saying that the best way to stay energized, full and healthy is to eat 6 small meals a day and not the two huge ones like so many of us do. Note: 6 small meals do not include cupcakes, bags of chips and other fatty snacks.

So, how do you get through the day and not pack on the pounds? Start with some healthier snacking options:

1. Almonds and Laughing Cow Cheese. Portable and protein packed, almonds are one of the best things for your body. Pop a handful in a Ziploc bag with two wedges of Laughing Cow cheese (30 calories each) and, for under 200 calories, you have a healthy, filling snack.

2. 100 Calorie Packs. These are great on the go because they give you a quick low-cal fix and totally ease the cravings for the bad stuff. If you’re really in the mood, grab two bags. If you were to dig your paws into a real bag of Ruffles you’d wind up eating way more than the 200 calories (not to mention all that grease!) in this snack.

3. Trail Mix. No not a store bought one – make your own! Take dried cranberries (excellent for protein, antioxidents, and nutrients), wasabi peas (which give it a nutritional kick with only 2 grams of fat and 120 cals per serving), sliced nuts of your choice (again, almonds are great for you) and some raisins if you want a little somethin’ sweet. The mix of protein and natural sugars will give your body a natural energy and a great boost for those afternoons that seem to drag on and on and on and on…

4. Oatmeal. Not just a breakfast food. It warms and fills your tummy, keeping you full for hours.

5. Rollups. Leave the bread at home: take thinly sliced turkey and fat free cheese and roll the pair together. Throw a few in a Ziploc bag with some carrots and you’ll get a healthy treat for any time of the day.

6. Bagel Chips and Salsa. I don’t know if you’ve looked lately, but salsa is NOT bad for you and tastes fab. What could be better? Dip some bagel chips or baked tortilla chips (or even veggies!) in some salsa and you’ll satisfy your hunger and your carb craving.

7. Veggies and Hummus. Raw veggies like celery, carrots and peppers, are extremely healthy, but can be bland in flavor. A way to spice ‘em up is by dipping them in hummus, which is a great source of iron (from the chick peas) and in general, is not very fattening. If you’re not a fan of hummus, try a low-fat or fat-free veggie dip.

8. Smart Pop. Popcorn is my favorite. Movie popcorn, with the “butter” that you pour on and get all over your hands is my absolute favorite. Too bad it’s bad, bad, bad for you. An alternative? Smart Pop; it’s just as good, but not as buttery or packed with the millions of calories and fat. I like to throw some hot sauce on my Smart Pop to give it a low-fat kick too.

9. Smoothie. If done right (with low-fat or fat free yogurt and FRESH fruit, not that syrupy crap), smoothies are a great source of vitamins, energy and nutrition. Plus they are delish!

10. Cool Whip & Fresh Fruit. Slice up fresh strawberries, blueberries and peaches into a bowl. Throw on some fat-free Cool Whip and you’ll eat this treat right up! Perfect for a hot day when you’re dying for ice cream but don’t want the calories.

What are some of your favorite low-fat snacks?

[Photo courtesy of naturalpath.com]

As a freshman, you might have been awed by the mere expanse of food before you. Inspired by the hustle and bustle of upperclassmen milling expertly around the different food stations, you were elated to find that dessert is served at every meal. But come October, the honeymoon glow dimmed to a faint flicker, and your affair with the dining hall turned into something of a mess.

The economic, all-you-can-eat style buffet, serving food that is generally fatty, sugary, and over-processed, leads many collegiates to pack on the pounds as they struggle to navigate this danger zone. Whether you’re shoveling tasteless food as fast as you can to make a class in ten minutes, or leisurely enjoying a couple hours of all-access binging while chatting with friends, the cafeteria offers a wide variety of ways to overindulge. Here are a couple of tricks to help you avoid the pitfalls of college dining:

1. Survey the Scene. Make a tour of the available options of the day so that you don’t load up on all the stuff at the beginning of the line, only to have to nab a second plate for the food at the next station.

2. Use Your Head. You’re in college. You know that salad is healthier than a cheese steak. Make sure that you fill up on foods that are high in fiber, with good protein and complex carbohydrate content, like big leafy salads with lots of veggies, or a sandwich on whole grain bread. In general, limiting fat is a good idea, though there are such things as “good” fats (think avocadoes, or fatty fish, like salmon). Beware though: things that should generally be high in fat and sugar (like cookies or chips) but that claim to be healthier versions are generally just loaded up with sodium and artificial sweeteners, which are TERRIBLE for your body.

3. Subsitution When You Can, Moderation When You Can’t. What this little motto means is that, if you’re happy to enjoy an apple instead of your banana-split sundae, that’s a great way to cut down on sugar- and caloric-intake (obviously). But if you really just can’t make this switch, be sure to observe moderation, whether that means only eating half the portion offered, or maybe even just a couple of bites.

4. DON’T Deprive Yourself. If you’ve ever tried a diet that demands you give up all the “bad” (and often delicious) foods you enjoy, you know that these sort of cold-turkey routines fail. When they do, they leave you diving for the forbidden food, only to gobble up five times the amount that would normally have satisfied you.

This lesson is very relevant in a dining hall setting, where chances are menus will repeat on a bi-weekly basis. Don’t get caught up in the famine-mentality that tells you to eat everything you can now because you’ll never be able to eat this meal again. If you really enjoy a particular dish made at your dining hall, don’t deprive yourself. But if it happens to be a full-fat macaroni and cheese, or a double fudge brownie the size of your knee, make sure that you limit how much you allow yourself to indulge (see tip 3).