SALT LAKE CITY — Choosing healthy snacks doesn’t have to be a mystery or a chore. While a bag full of celery sticks may not be at the top of anyone’s list, there are many healthy and nutritious choices available at the grocery store. The trick is to know what to look for. Here are a few tips to get started:

1. Think natural. Nature will always provide the healthiest snacks. Tammy Hulse, a former registered dietician with a degree in nutrition and food science, reminds us that when it comes to snacking, “a fresh piece of fruit is at the top of the list along with vegetables and anything whole grain.”

Anything in a more natural state, from granola to nuts, she adds, will make a healthier snack.

2. Don’t be too sweet. According to the FDA, each American consumes more than 50 pounds of sugar a year. And since it’s not taken all at once, it may take some work to figure out how it all adds up. Sugary drinks are the biggest culprits — this includes juice as well as sodas.

But even snacks that seem healthy can harbor a lot of sugar, so compare labels before you buy. For instance, an individual yogurt cup may contain anywhere from 10-33 grams of sugar. Granola bars can have as much sugar as a candy bar, and many "fruit snacks" are just corn syrup in disguise.

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3. Don’t run on empty. This tip has a two-fold meaning. First, snacking often gets a bad rap, but contributors at WebMD recommend choosing healthy snacks to stave off those hunger pangs that can hit before mealtime. In fact, according to a U.S. News and World Report article, occasional healthy snacks during the day can actually have you eating less at meals — especially if those snacks contain a lot of fiber.But WebMD stresses avoiding foods with "empty" calories when cravings hit. The top culprits are candy and chips. Instead, think of filling yet satisfying options which contain fiber and/or protein, like a handful of almonds or a low-fat yogurt or cheese stick.

4. Do some reading. The simplest way to determine if a commercially packaged snack is healthy is to be a savvy shopper and read the label. Compare sugar and sodium content and look for healthy key words like “whole grain” while avoiding unhealthy additives like dyes and preservatives.

As consumers become more educated, food manufacturers are trying to provide healthier options. In fact, in a sampling of packaged foods at a local Walmart, researchers at the University of Minnesota in Minneapolis found a majority of margarines and butters, cookies, cakes, and snack foods had gone trans fat-free. However, a number of products still had substantial amounts of the fat, the researchers reported in the Journal of the American Dietetic Association.

5: Think portion control. Another culprit which can turn even a healthy snack into an unhealthy one is overeating. While this is more difficult to do where fruits and vegetables are concerned, dealing with cookies and crackers is another matter. Read the packaging carefully to learn what really makes up the serving size. It will probably be less than you think.

Purchasing 100 calorie snack packs can be convenient, but the bulk of the cost is in the packaging. Instead, purchase reusable containers or snack- size plastic bags and divide those wheat crackers or fig cookies up in advance — following the serving guidelines — for a quick snack on the go.

Kim Grant has three novels published through Covenant Communications. She has also contributed to a variety of family-oriented magazines. Her website is at www.kcgrant.com.

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