We all face snack attacks: after work when the kids are hungry and we're frazzled from a hectic day; late in the evening while watching TV; on lazy weekend afternoons. We can control snack attacks with three easy steps:

• Be prepared. Make sure you have healthier snacks on hand, and keep cookies and other high-fat, high-sugar treats hidden from sight in the back of the cupboard and refrigerator.
• Use the food pyramid to fill in the gaps. If breakfast was cereal and toast, perhaps a midmorning snack could consist of fruit, yogurt or string cheese -- all items missing from breakfast. If you use this tactic, you won't be as easily tempted to choose high-calorie snacks, and you'll improve your nutritional intake at the same time.
• Choose a satisfying snack. Do you want something salty? Sweet? Cold? If we can understand what type of flavor or texture we want, we're more likely to be satisfied sooner rather than later, after we've rummaged through the cupboards. Here are some ideas for healthy snacks:

To satisfy your sweet tooth:

• Fresh or dried fruit
  
• A frozen fruit-based sweet or other frozen treat
  
• Frozen grapes or berries
  
• Low-fat yogurts in exotic flavors: cappuccino, banana cream pie and even chocolate mint
  

If you're looking for something crunchy:

• Plain, reduced-fat microwave popcorn. Sprinkle with Parmesan cheese for extra flavor.
  
• Pretzels and low-fat crackers made with whole grains.
  
• Bagel or tortilla chips. Make your own: Cut tortillas into pie-shaped wedges and slice bagels thinly. Place on a cookie sheet in a single layer, and bake in a 400-degree oven until toasted (5-10 minutes).
  
• Baby carrots, celery sticks and jicama slices. Keep them ready to eat in the refrigerator.