5 Essentials for Healthy Snacking

Energy Boosters: Whole Grains

Good news for carb lovers: You need at least 130 grams a day to keep your memory and concentration sharp. Opt for the whole-grain kind -- it's higher in fiber, giving you energy with staying power.

Bonus: Including five servings of whole grains daily in your low-calorie diet can help you lose belly flab and lower your levels of C-reactive protein, a predictor of heart disease, stroke, and diabetes. Add two more servings and you could lower your risk of diabetes by more than 20 percent.

Quick Tip: Tired of your usual whole wheat? Mix things up with Holly's Cranberry Almond Oatmeal (38 grams of whole grains per half cup) for breakfast, Arnold Grains & More Double Protein Hearty Multi-Grain Bread (19 grams per slice) for lunch, and World of Grains Cookies (15 grams and only 130 calories per pack) for dessert.

Get the monthlong meal plan with healthy recipes using these foods!