Snack Well, Spend Less

We all love to snack, right? Of course! Well, listen up: Nelda Mercer, registered dietitian and spokesperson for the American Dietetic Association, encourages us to not go longer than four hours without eating.

Why? Research shows that going long spans of time without eating can cause us to become overly hungry and eat more than we should. Trouble is, when you think of snacks, expensive prepackaged foods come to mind. But there are so many cheap alternatives to turn to. So load up the refrigerator or desk drawer with a slew of snacks — just make sure to choose ones that'll keep you satisfied and that fit within your daily PointsPlus® Target.

Satisfying snacks don't have to cost a lot of money. People often think healthier foods cost more, but that's not always true. Here, for example, are five ways to plan for the munchies without overdoing it — and without breaking the bank.

1. Think large
"Single-serve snacks tend to be fairly pricey," says Mercer. Cheaply create your own single-serve snacks by buying bulk bags or boxes of pretzels, cereal or baked chips, for example, and portioning them out into small plastic bags or containers. Store extras in high cabinets to be eaten later in the month.

2. Make your own
Pudding is simple to purchase ready-made. But such convenience foods aren't always so "convenient" to your wallet. Buy pudding in powdered form and mix it with low-fat milk. You might also consider making your own dips (fat-free sour cream or Greek yougurt and powdered soup mix), potato "chips" (slice potatoes, coat with cooking spray, sprinkle with salt and bake) and popsicles (freeze orange juice in small paper cups).

3. Give snacks the "color-crunch test"
Fruits and vegetables make tasty, energy-boosting snacks — just make sure to choose seasonal ones. They're more flavorful when they're in season, and they cost less, too. While fruits and vegetables are all healthy, Mercer encourages you to opt for bright ones that crunch.

4. Seek out sale and generic items
Buy-one, get-one-free specials (keep extras stowed away for later), double-coupon days and free supermarket savings clubs will give you more bang for your buck. Buying generic items rather than brand names will also leave more money in your pocket.

5. Chew, chew, chew
"Don't drink your calories, eat them," urges Mercer. Whole fruits and vegetables contain more fiber than juice does (fiber helps you feel satisfied longer), and they take longer to eat than an easily gulped cup of liquid. They tend to be lower in calories, too.

ITEM	PointsPlus values per serving (based on generic items)	HOW TO EAT	COST*
1 pound bag of whole carrots	PointsPlus value of 0 per cup	Peel and cut into sticks and munch plain or with sour cream and onion dip.	$.99
1/2 of a 16-ounce container fat-free sour cream	PointsPlus value of 1 per 1/4 cup	Combine with onion soup mix. A few tablespoons with pretzels, raw carrots or string beans can really satisfy.	$.75 ($1.50 per container)
1/2 of 1 envelope of onion soup mix	PointsPlus value of 0 per tablespoon	Use this to whip up a flavorful, creamy dip.	$.25 ($.99 for two envelopes)
1 pound of string beans	PointsPlus value of 0 per cup	Wash and cut into 2-inch pieces. Great on their own or with dip.	$.99
1/2 pound of potatoes	PointsPlus value of 2 per 1/4 pound plain potatoes	Homemade French fries! Thinly slice potatoes, coat with cooking spray and sprinkle with salt. Bake at 450°F until browned and slightly crisp, about 20 minutes.	$.30
1/4 of a 15-ounce box of fat-free Saltine crackers	PointsPlus value of 3 per 6 crackers	Perfect for making peanut butter sandwiches.	$.50 ($1.99 per box)
1/8 of a 1-pound jar of creamy reduced-fat peanut butter	PointsPlus value of 1 per 1/2 tablespoon	A little protein and fat can stave off hunger longer than just carbs. Spread a thin layer onto crackers.	$.40 ($2.99 per jar)
1 pint of strawberries	PointsPlus value of 0 1-1½ cups	Strawberries are a bargain in the spring and summer months. Stock up on them and freeze for later in the year.	$2.99
1/6 of a 16-ounce package of pretzels	PointsPlus value of 2 per 3/4 ounce	Satisfy a carb craving by munching alone or with dip.	$.25 ($1.59 per bag)
1/4 of a 64-ounce container orange juice	PointsPlus value of 2 per 1/2 cup	Freeze in small paper cups (insert a popsicle stick) or popsicle molds for homemade ice pops.	$.75 ($2.99 per 1/2 gallon)

* Prices based upon produce from a New York City farmer's market and ShopRite.com's online shopping service.