Snack alert: These myths are false

Do you crave snacks at 3 p.m. every day? Don't ignore the urge to nibble. Nutritionist Keri Glassman, author of The Snack Factor Diet, busts three snacking misconceptions:

MYTH: Snacks ruin appetite.

People often don't snack because they think they'll be full come mealtime. But without some healthful munching, "people often dive in and overeat during meals, which slows down their metabolism," Glassman says. And they often make poor choices because they're racing to get food into their system.

MYTH: Snacks are junk food.

"Think of food as snacks," Glassman says. Pack a small portion of your dinner for an afternoon treat. Anything can be a snack -- two slices of turkey or a handful of soybeans. "Avoid anything refined, processed or packaged foods, and food laden with trans fats, like a lot of chips. Stick to whole grains, fruits and veggies."

MYTH: Healthful snacks aren't convenient.

"Have a little snack survival kit" of healthful foods, Glassman says. Some of her other suggestions: Keep a non-perishable item in your bag for emergencies, and keep some go-to snacks, such as crackers and peanut butter or string cheese, at work.