Snacks are essential for everyone in the family. For kids, they provide the nutrition and energy needed to power through their day and sustain them 'til mealtimes; we similarly need the energy boost and small snacks keep our metabolisms running optimally.

The problem with most snacks available in stores today is that they're laden with SUGAR and SALT, which isn't good for anyone. "Fruit snacks," chips, pre-packaged Handi-snacks, and others do more harm that good in the long run.

To get back on track, I've outlined a few recipes and ideas for healthy, easy to prepare snacks that the whole family will love.

Happy Trail Mix

In a bowl combine 1/4 cup of any 8 of the following items:
- Unsalted nuts: peanuts, cashews, or almonds
- Sunflower seeds
- Dried cranberries
- Dried cherries
- Dried mango
- Dried banana chips
- Raisins
- Mini chocolate chips
- Mini pretzels
- Multi grain Cheerios
- Whole wheat Chex cereal
- Granola

Store in an airtight container. When fixing lunch or heading out, package trail mix in Ziploc snack bags (available at supermarkets) and throw them in your purse, diaper bag, briefcase, or kids' backpack for a nourishing pick-me-up between meals.

Rock and Roll-ups

You'll need:
- 8 - 10 slices of turkey breast
- 8 - 10 quickly blanched, so they're still crisp, asparagus spears
- Low-fat mayonaisse

Spread a light layer of mayonaisse on each slice of turkey. Place an asparagus spear in the middle and roll up tightly.

Store in an airtight container. Snack on a couple roll-ups for a satisfying, healthy alternative.

Ants on a Log

You'll need:

- 4 celery sticks
- 8 tbsp. peanut butter or cream cheese
- 3 tbsp. raisins

Wash the celery and cut it into 5 inch pieces. Fill celery with peanut butter or cream cheese. Press raisins gently into peanut butter.

Other easy, healthy alternatives for snacking:

- Apple slices with cheddar cheese
- Apple slices with peanut butter
- Graham crackers with peanut butter
- Yogurt with granola mixed in
- "Cracker Pizzas" - whole wheat or Triscuit type crackers with tomato sauce and cheese. Broil for a few minutes for a bite-sized treat.
- Rice cakes topped with peanut butter or fruit-flavored cream cheese and raisins, banana or strawberry slices

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