As adults, many of us ignore between-meal hunger pangs and tell ourselves we're being good, or pretend we're not eating while grazing through bags of pretzels and M&Ms. Either way, we end up facing mealtime as cranky as a preschooler. Anyone who's ever opened the fridge and ended up eating last night's chocolate cake before setting the table knows where that will get you.

For those who get hungry between meals, a healthier approach starts with recognizing your body's signals before your brain starts flashing images of chocolate-chip cookies -- and responding, not with guilt, but with a nutritious snack. By keeping blood sugar levels steady, says Keri Glassman, R.D., author of "The Snack Factor Diet," "snacking keeps your metabolism up and your cravings down."

As for the fear that adding snacks will lead to weight gain, those who snack smartly -- eating small amounts of healthy foods -- often find they eat less later in the day, says Lori Reamer, R.D., nutrition director for Canyon Ranch in Lenox, Massachusetts. "Snacking helps you coast into your meal versus accelerate into your meal."

By following a few simple principles, you can transform your relationship to snacking and, potentially, eat more healthfully all day long.

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