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Snacking can be a necessary part of your daily routine.

When you’re not hungry enough for a meal but need to keep up your energy until the next meal a little nibble can be crucial.

Snacking rules have changed.

Empty calories and sweet treats are no longer the standard fare to quiet stomach grumblings at 3:30 in the afternoon; prime snack time.

Indulge in snacks when you are truly hungry and not out of a habit.

But do be prepared so that you don’t fill up on empty calories and junk food.

Keep healthy nutritious foods in reach but eat only when you’re hungry and can’t make it until the next meal.

This strategy will also help to prevent you from gorging yourself when you finally do sit down to a meal.

When to snack: Just because you always grab a granola bar and coffee at 10 a.m. doesn’t mean you should. Don’t snack because it’s part of your daily routine; do it when you’re a little bit hungry.

What to snack on: Keep these general guidelines in mind when choosing a snack: 150 to 250 calories, about 3 grams of fiber, 5 grams of protein, and no more than 12 grams of fat. “Protein and fiber help you feel full and satisfied,” says Crandall. “So you shouldn’t feel the need to grab another snack soon after, and you’ll be less likely to overeat at your next meal.” Realistically, hitting all these markers with every snack is near impossible. So aim for overall balance. If one snack is short on protein, for instance, make sure your next one has a little extra. Find 19 healthy snack ideas.

How to snack: One word: mindfully. Treat each snack as a mini meal by taking one serving and, if possible, putting it on a plate, says Marissa Lippert, a registered dietitian in New York City and the founder of Nourish, a nutrition-counseling company. She recommends keeping a salad plate in your desk drawer at work. Why? We tend to associate a clean plate with satisfaction and a feeling of fullness (something an empty 100-calorie–pack wrapper may not supply).