You know the feeling – the midmorning craving, afternoon energy slump or late-night munchies. When a snack attack hits, most people head for the nearest vending machine or refrigerator. Studies show that 75 percent of men and women eat at least one snack a day.

But while snacks high in fat and sugars – such as candy bars, colas and potato chips – provide only empty calories and pack on pounds, smart snacking can actually be a healthy part of your diet.

So you don’t have to stop snacking, just snack smart.

If you’re not hungry – just bored, sad or stressed – don’t snack. Try drinking a large glass of water or other calorie-free beverage instead. Or better yet, get your mind off food by taking a brisk walk, calling a friend, or working on a hobby or other fun activity.

If you really are hungry, nibble nutritiously. For extra protein and calcium, eat a couple of crackers with low-fat cheese melted on top, a small handful of almonds or walnuts, or a slice of low-fat cheese rolled up in a piece of low-fat ham or turkey.

The American Heart Association recommends a piece of fresh fruit, raw carrots and celery, or a handful of dried fruit and raisins as healthy snack choices.

"But for people who like to snack, a carrot won’t cut it," says Dr. Barbara Struempler, Extension nutritionist. "If they really want cookies, they need to find a cookie or whatever they want that is more nutrient-dense. Graham crackers, animal crackers and vanilla wafers are all pretty good. Low-fat popcorn, pretzels or crackers are good choices, or a slice of fat-free angel food cake. They now make calcium in little chocolate-flavored cubes, so maybe that’s one way to get your calcium and chocolate, too. What matters is why you’re snacking. What is it that you want? Not all snacks have to be low-fat. If you don’t get what you want, you’ll keep snacking."

Here are some tips on smart snacking from the American Dietetic Association:

- Choose snacks for variety; select from different food groups.

- Snack only when you’re hungry.

- Make snacking a conscious activity.

- Eat snacks well ahead of mealtime; don’t spoil your meal.

- Eat snack-size portions.

- Match snack calories to your activity level.

- Consider snacks in your fat budget.

- Go easy on snacks from the tip of the food pyramid (fats and sweets).

- Plan ahead for smart snacking.