A healthy lifestyle doesn’t have to mean nibbling on bland fare. With strategic substitutions and smart snacking tips, you can still enjoy some favorite foods without compromising your nutritional goals.

“Eating healthy means enjoying a broad variety of foods and including carbs, protein and fat in your diet,” says one of the country’s most recognized sports dietitians, Leslie Bonci, who consults for the Pittsburgh Steelers, Milwaukee Brewers and the National Collegiate Athletic Association.

With smart food swaps and tricks that add nutrients and flavor, Bonci can help you enjoy eating well without the extra pounds.

Tips for Smart Snacking

*Stay hydrated. If you are on the go, drink cold water — it leaves your stomach and gets to the muscles faster, thus doing a better job of hydrating your body. Also, try swapping some of the foods on your menu for ones with liquid: Foods such as cold soups, many fruits, vegetables and applesauce take up more room in the stomach and can help keep you full longer. Consider making satisfying salads with grains like bulgur or brown rice, which also absorb a lot of liquid.

*Allow yourself some indulgences. Making smart choices doesn’t mean sacrificing treats. Just opt for products that provide portion control and good calorie count. A pre-packaged better-for-you option like the ones from Weight Watchers Sweet Baked Goods is a great choice. All of the Weight Watchers sweet baked treats have four to five grams of fiber, contributing to your daily fiber requirements; and few people actually get the daily fiber requirement of 20 to 35 grams. Learn more at www.weightwatchers.com/sensiblefoods.

*Seek balance. Fuel your body on a regular basis and include foods from each macronutrient group every time you sit down to eat. That means carbohydrate-, protein- and fat-containing foods. Try to divide your plate this way: a bit less than half of your plate for fruit and vegetables, one third for lean protein (beef, pork, poultry, fish, low-fat dairy, eggs or soy foods) and the remainder for grains (pasta, rice or bulgur).

*Be prepared with portable snacks. It can be hard to eat better when you travel, so keep handy a survival kit that includes non-perishable protein and carbohydrate-containing foods. If you are a busy parent on-the-go or work long hours, throw some of these snacks in your bag to avoid fast-food restaurants and vending machines.

*Put your fork down between bites and chew. Feel the texture, notice the flavors, and savor the food. Preparing foods that require chewing harder will give you more time to eat and allow your brain to register you are full. It takes at least 20 minutes after eating for your stomach to tell your brain that it is full, but most of us finish a meal in 10 minutes. Give your stomach time to catch up to your brain by slowing down your eating. It will take longer to finish a meal, leaving less time for a second helping. — Family Features