Sensible, realistic snacks (ranging from 100 to 250 calories)

* Stonyfield Farm yogurt with 1/2 cup cereal

* Tropicana Smoothies-yogurt and juice drinks

* Fresh Samantha soy shakes, fruit juice and vegetable juice

* Half a bagel with a 3/4-ounce container of peanut butter

* A 12-ounce nonfat decaf caf?© latte

* A one-ounce serving of trail mix (nuts, dried fruits)

* Snack bars, such as Odwalla Bars or Balance Bars-choose those with 150 to 250 calories, at least 6 grams of protein, and some carbohydrate

* Nature Valley granola bars-peanut butter or honey

* About a cup of cereal with low-fat or skim milk (or soymilk)

* A small handful of tortilla chips with salsa or low-fat bean dip

* Fruit and cheese: apples or grapes with American, cheddar or provolone cheese

* 3/4-ounce container of peanut butter on an apple or celery or carrots from salad bar

* One slice of pizza

* Roasted peanuts _ an ounce (not the whole bag) of plain or honey-roasted varieties

* One piece of whole fruit _ apples, bananas, oranges

* A half-cup of fruit salad from the salad bar

* A small bag of Baked Lays potato chips

* A small bag of Stacey's Pita chips _ plain, pesto sun-dried tomato or cinnamon sugar _try dipping the plain ones in hummus or salsa

* One small handful of sunflower seeds (about one ounce)

* Two or three cheese strips from the salad bar with 2 or 3 crackers

* An ice cream sandwich