Eating three meals doesn't work for everyone. Some people like to graze. They may crunch on veggies and dip, potato chips, cheese with cracker, chips and salsa, or rice crackers and hummus.

A snack should match your nutritional need. Higher-calorie snacks give energy, while lower-calorie choices with more fibre and protein help to feel full and satisfied.

Snacks can be seen as fuel that helps to keep your energy up until mealtime.

• Before a workout, nutritionists eat things like peanut butter and jelly toast, a banana and peanut butter, yoghurt, frozen berries and flax seeds or cereal.
• During long exercising sessions, nutritionists eat bars that include protein, carbohydrates and sugar, or bananas.

Parents can provide six meal opportunities: three meals, with two to three snacks.

Kids that graze all day may not learn to listen to their hunger and fullness signals. However, with designated snack time, kids are often more willing to eat what they need or stick with healthier options.

If you want to eat some snacks right now, consider if you're just thirsty. It is not uncommon to confuse hunger with thirst.

Reach for a glass of water or a can of seltzer before grabbing a snack. You may discover that you were not really hungry.