Dinner is ages away, but you are feeling hungry, what do you do? Pop quiz, do you go for the lolly machine or choose a healthy alternative?

Most would go for the convenience of the fattening, sugary, unhealthy foods from machines or the cookie jar. The right snacking can be good for you, with a little effort and planning.

Statistically, more Australians are choosing low fat dairy products and leaner cuts of meat. Even though this trend has reduced the percentage of fat we consume, it is still above the recommended 30%. It is above this level due to one word, convenience. The fast food chains, local eatery's, petrol stations, food machines and sporting venues all contribute to this with fatty fast foods.

Snacking is very important in a healthy eating plan. Grazing during the day with five or six small meals will improve your energy levels, ability to concentrate, keep focused and maintain a healthy weight.

As the body's preferred fuel is carbohydrate, it is important to make snacks high in carbo's. Also consider wholegrain or high fibre as it helps with weight control, regularity and energy levels.

Adding a small amount of protein to your carbohydrate-rich snacks is also valuable. It adds variety and flavour to foods and also introduces more vitamins and minerals to the diet.

It is all about having nutritious food more accessible than high fat, convenience food. Always have fresh fruit in sight whether it's in a bowl or a small tin in the fridge. Have a few nuts with a piece of fruit to balance the carbohydrate, protein and fat content of your snack.

The following provide a low fat, carbohydrate-rich snack with a small amount of protein: a small bowl of cereal with milk ~ a tub of yoghurt ~ a glass of smoothie made with a piece of fruit ~ 3-6 crackers or a large carrot dipped in Mexican chilli beans, skinny hommus or cottage cheese ~ a piece of wholegrain bread, pita or pumpernickel with a little ham, chicken or tuna ~ a piece of raisin toast spread with light cream cheese or smooth cottage cheese ~ a cup of vegetable and lentil soup ~ a small handful of dried fruit and a sprinkling of mixed seeds or nuts.

Try to have these foods readily available at home, in the workplace, maybe even in the car. Be aware of your hunger signals and try to tantalise your tastebuds.

Yours in sport, Dave "HERCULES" Murr.