The munchies aren’t a bad thing, depending on what you choose to eat. Snacking on healthy foods for between-meal hunger can actually help maintain energy throughout the day. Try out these tips for smart snacking:

• Aim for 100-200 calories, stopping for a bite every 3-4 hours (if you’re physically hungry) to keep your blood sugar in check. Ignoring the body’s signs for longer stretches can churn up the stomach rumbles and tempt you to overeat.

• Stick to options that contain protein plus healthful carbs to satisfy hunger. Try a tablespoon of peanut butter on apple slices, 1/4 cup of nuts and raisins, or 1/2 cup of cottage cheese mixed with berries, peaches, or pineapple.

• Keep healthy snacks nearby to avoid an urgent run to the vending machine for less nutritious options. Prepare bags of whole grain cereal or crackers at the beginning of the week to carry with you. Stow servings of trail mix in your office drawer or glove compartment. Have air-popped popcorn available in a pinch. Pack a banana to peel and enjoy on your break.