Eating between meals, has definitely gotten a bad rap, but snacking can be good for you. Many nutritionist think we should eat at least every four to five hours [1]. So if you eat lunch at noon and dinner at 8:00, you're going to need a snack to make it through the long afternoon. I like to plan my snacks, just like I would my lunch, and I like to use them to fill nutritional gaps.

When I feel I am not getting enough daily calcium, I snack on cheese sticks or yogurt. The protein fills me up and calcium helps my bones. If I feel like I am lacking in iron, I munch on some edamame [2] and some red pepper. The vitamin C in the red pepper helps my body absorb the iron in those baby soybeans. Make your snacks do double duty. Your body, especially your belly, will appreciate your effort.

Source [3]