Eating the wrong kind of snacks is a major cause of obesity in children and adults. My favorite good ones:

Popcorn: It's whole grain, fiber rich and low glycemic (less likely to spike blood sugar and cause hunger and weight gain). Whole grains help fight heart disease, diabetes and cancer. When air-popped, three cups of popcorn has only 93 calories.

Dark chocolate: It's rich in antioxidants, can lower blood pressure and might help protect your heart. Surprise: It does not spike blood sugar. My choice: three pieces of Dove dark chocolate (about an ounce has 126 calories).

Prunes: Sugary, yes, but low among dried fruits in boosting blood sugar (at half the rate of raisins, for example). New evidence suggests that prunes might help fight colon cancer. Three prunes have 69 calories.

Hard-boiled egg: A nutritional bargain at 80 calories each, eggs are packed with filling protein and are rich in choline for optimal brain functioning.

Almonds: A handful with antioxidant-rich skins is filling and rich in fiber and protein. Almonds are good for cholesterol and might cut risk of lung cancer in smokers and heart disease.

Peanut butter: High in fat, yes, but studies show that snacking on peanuts and peanut butter helps to suppress appetite. I like a couple of tablespoons on an apple.