Much of what's contained in those tiny, behind-the-glass packages, explains Elisa Zied, author of So What Can I Eat?!, is "deceptively high in fat, salt and calories." In other words, press the wrong button one too many times, and you can easily sabotage your own best dieting efforts. So what can you eat -- when you're too broke, stressed or pressed for time to hit the local health food store? Get an energy-boosting, low-cal quench for your quarters, say experts, with this moment-by-moment plan.

The moment: Midmorning
You've eaten breakfast, but now your stomach is growling and lunchtime is still hours away!
Choose: Whole-grain fare like popcorn or whole wheat crackers. "They're high in filling fiber, which takes a while to digest, so you feel satisfied until lunch," says Zied.
Avoid: Breakfast bars or muffins. "They consist mainly of sugar and fat," explains William Evers, Ph.D., professor of nutrition at Purdue University in West Lafayette, Ind. "Plus, they're filled with empty calories" -- you'll digest them quickly and be starving an hour later.

The moment: Lunch
You'd planned on picking up a salad, but thanks to a jam-packed morning, you don't have time.
Choose: A packet of whole wheat crackers with cheese or peanut butter, both of which contain a combination of protein and complex carbohydrates. Your body converts complex carbs into sugar more slowly than it converts simple carbs (found in processed grains or sugary snacks), so you stay energized and alert for a longer period of time," explains Cheryle Hart, M.D., author of The Insulin-Resistance Diet. And protein, she explains, which you digest fairly slowly, "stays in your system for a while, ensuring you won't feel famished later on."
Avoid: Potato chips or candy, which will basically send your system on a roller-coaster ride. These simple carb-packed snacks cause blood sugar to soar -- resulting in a quick pick-me-up that's always followed by a crash, as your body releases the hormone insulin in an attempt to regulate those sugar levels. Once it has succeeded, you'll probably feel sluggish for the rest of the day.

The moment: Late afternoon
You're hankering for something to hold you over until the dinner bell.
Choose: A package of mixed nuts. Because they're high in monoun-saturated fats -- sometimes known as good fats -- says Evers, you'll digest them slowly and feel fuller longer.
Avoid: Snacks labeled "low fat" or "low calorie." It may seem logical to nibble from that 100-calorie pack, Evers notes, but it will put you at greater risk for overeating later. Since these "treats" are loaded with quickly digestible simple carbs, you're hungry again in record time.

Next page: The right drinks to pick