Keep in mind that a snack portion should be enough to satisfy but not so much that it interferes with your appetite for the main meals or adds too many calories.

A general rule of the thumb is that each snack contains about 150-250 calories. This is equivalent to an apple with a tablespoon of peanut butter, or a string cheese with 6 whole grain crackers.

Remember that studies have shown that snacking on whole foods containing protein, fibre, and whole grains (e.g., nuts, yoghurt) enhances satisfaction, instead of snacking on e.g., only 1 fruit.