Stay motivated on a diet that is sensible-- not some extreme scheme that eliminates entire food groups or promises unrealistic results. You're not going to stay on a diet that allows you to eat nothing but grapefruit every day for a week. But whether you are following a diet to lose weight, lower your cholesterol or improve your overall health, don't underestimate the role of snacks to help you follow your plan. Try some of these healthy snacks with staying power:

• Fruits and veggies: Fruits and veggies are among the best low-calorie, fat-free snacks because they fill you up while providing many vitamins, minerals, and other nutrients. If you crave something sweet, opt for berries, apples and peaches.
• Nuts and seeds: Nuts and seeds (such as pumpkin seeds or sunflower seeds) provide energy from protein, which satisfies you for a longer period of time than carbohydrates. And nuts contain healthy monounsaturated fats. But have a handful for a snack, not a whole jar: a small handful of almonds has about 160 calories.
• Whole grains. Fiber and carbohydrates from whole-grain crackers or chips provide quick energy. They are easy to digest and they make great pre-workout snacks, especially if you are dashing from the office to an evening class.
• Dairy foods: Cheese and yogurt contain calcium and protein, which are important for anyone but especially for active exercisers. Keep a cup of yogurt or string cheese on hand for quick and easy snacks.