Great ways to nosh without breaking your diet-for 150 calori

When you're so busy you skipped lunch
• whole-wheat pita half stuffed with ¼ cup water-packed tuna and 2 tomato slices
• veggie burger (no bun) topped with lettuce and tomatoes
• slice of whole-wheat bread spread with 1 tsp peanut butter and topped with ½ banana, sliced
• 6-inch corn tortilla topped with ¼ cup low-fat cheddar cheese, 1 chopped tomato, and 1 Tbs chopped red onion slices

To satisfy your sweet tooth
• a toasted waffle spread with 1 Tbs low-sugar raspberry jam
• ½ cup fat-free frozen yogurt topped with 1 Tbs chocolate syrup
• ½ grapefruit drizzled with 1 Tbs honey and broiled in a toaster oven
• a packet of instant oatmeal with 1 Tbs raisins and sprinkled with cinnamon
• cup each sliced strawberries, blueberries, and raspberries with 2 Tbs skim-milk ricotta cheese

When you're craving a crunchy or salty treat
• 2 cups low-fat microwave popcorn, sprinkled with cayenne pepper for a little extra kick
• 10 baby carrots dipped in ¼ cup hummus
• 8 Wheat Thins spread with ½ Tbs peanut butter
• 1 oz pretzels (about 20 mini-pretzels) with your favorite mustard on the side as a dip

To share with the kids
• Celery logs: Spread 1 Tbs peanut butter on a stalk of celery and top with raisins or granola
• Fruit kabobs: Thread pineapple chunks, strawberries, and ½ sliced banana on skewers
• Hot chocolate: Warm up 1 cup skim milk, 1 Tbs cocoa, ½ Tbs sugar, a dash of cinnamon, and tsp vanilla extract
• Happy faces: Spread 1 Tbs low-fat cream cheese on a toasted English-muffin half, and use banana slices for eyes and a line of raisins for the smile

10-second snacks
• ½ cup unsweetened applesauce with 2 graham-cracker squares
• 2 Tbs walnuts mixed with 2 Tbs dried fruit
• 1 mozzarella string-cheese stick with 4 Triscuits
• ½ cup of your favorite cereal (skip those containing granola and dried fruit) mixed into ½ cup plain yogurt