I'm a firm believer in eating more than the traditional three square meals. Why? Having smaller, more frequent meals leaves you satisfied and gives you a steady stream of energy to do everything you have to do. Here are three ways to fix your midmorning snack:

Snack 1: Bag of chips or crackers

The Makeover: Whole fresh pear or apple with 1 piece of string cheese. Or try raw vegetables with string cheese.

The Advantage: Combining protein and carbohydrates is a great way to keep blood sugar level and avoid overconsumption at your next meal. The fruit or vegetables also provide a healthy dose of fiber.

Snack 2: Bars
(granola bars, energy bars)

The Makeover: Whole banana or apple with 1 tbsp. reduced fat all-natural peanut butter.

The Advantage: Peanuts, and nuts in general, satisfy your hunger due to their fat, fiber and protein content. Peanuts have a high percentage of unsaturated fats, which are far healthier than saturated fats, and may increase the body's metabolism.

Snack 3: Candy
(Snickers bar, chocolate -- anything out of a vending machine)

The Makeover: 2/3 c. unsweetened applesauce topped with 1 oz. slivered almonds and 1 tbsp. diced mixed dried fruit.

The Advantage: Eating high glycemic index foods, such as candy bars, causes a spike in blood sugar and triggers the release of insulin. This insulin release, some researchers theorize, contributes to weight gain in three ways:

1. It increases enzymes responsible for laying down fat.
2. It reduces the body's ability to burn fat for energy.
3. It stimulates appetite.