Healthy Snacks Ask the St. Elizabeth Expert: What should I eat for a snack? CINCINNATI (WKRC) - If you are trying to improve your health you might want to change how you “snack.” So, what do experts recommend you eat “between meals?” Snacking is a great way to get some good nutrition into your day and help maintain your energy levels, but the weight management experts at St. Elizabeth Healthcare say that a snack is not a meal, and you do need to know the difference. “That's a portion controlled way to indulge in the food that you really love without letting it get out of hand,” said Karah Stanley, a registered dietitian with St. Elizabeth Physicians Weight Management. Karah Stanley is a registered dietitian who says a snack, as her food models show, is a small amount of food that is no more than 200 calories. While you may commonly think of snacks as “taboo” if you are watching your weight, Dr. Stanley says that's not the case and it is better for you to plan for a snack. The secret is in the pairing. So, if you are going to have a snack, choose a healthy fruit or veggie but pair that with a low-fat cheese along with apple almond butter or peanut butter, so that you have that more filling snack. Dr. Stanley says that the pairing gives balance that helps keep you from getting hungry again right away. You want that balance because our bodies run on carbohydrates, but it takes longer to break down proteins and fats, so not only do they make the snack taste better but they make you fuller in the long run.