Whether you want to lose weight, get fitter, or improve your diet for 2022, it is often helpful to look at what you are eating between meals. Healthy snacking is important for staying on track, and yes, that means saving the sweet cereal bar or bag of potato chips for a treat, not something you reach for every day.

Studies have shown that snacking between meals helps manage hunger and improve blood sugar regulation, which can help you reach your weight loss goals. It also allows for a greater intake of healthy fruits and vegetables.

The problem with ready-made snacks, however, is that they often contain sugar, salt, and unhealthy sweeteners that you don't really need. Instead, it is often better to plan ahead and make your own healthy snacks. Here are a few ideas to keep on hand in your refrigerator or freezer in addition to preparing meals.

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If you need help figuring out what to eat or not to eat, consult your doctor or nutritionist. That said, if you're looking for healthy snacking ideas, here are a few of my favorites:

If reaching for an apple doesn't sound like much fun, try adding peanut butter. Peanut butter and apples together make a nutritious snack full of protein, fat, and fiber. If possible, choose peanut butter with no added salt, sugar, or oil, and try not to overeat the amount, which should be two tablespoons and an apple.

If you get a sweet craving, you can stay on track while satisfying your sweet tooth. There are only two ingredients: fruit and yogurt. I usually buy a bag of frozen fruit, scatter it on a baking tray, pour yogurt over the top, and freeze. When it's time to eat, I break the frozen peel into bite-sized pieces. You can also make this snack vegan by using vegan yogurt.

Okay, bear with me on this one. Use the rice cakes as you would a pizza base, add tomato paste and cheese, and bake in the oven for a few minutes. You can even skip the baking process and use the rice cake as the bread for an open sandwich, topped with tomato and mozzarella cheese.

Another healthy snack idea or low-carb breakfast option is simply topping a portion of Greek yogurt with fruit and honey. Greek yogurt is an excellent source of dairy, but it has more protein and less sugar than other yogurts.

Hummus is not only delicious, but it is also a great source of protein for vegetarians and vegans. If you don't have time to make your own, opt for a low-fat commercial product. For dipping, cut up a mix of cucumbers, carrots, and celery instead of potato chips. [Edamame is not only a good source of protein, but it is also rich in healthy fiber, antioxidants, and vitamin K. If you can't find edamame at the supermarket, choose regular frozen edamame and sprinkle with salt or soy sauce for a healthy snack between meals.

You may not like raw kale, but kale chips are a healthy, low-calorie snack worth trying. Simply massage (yes, massage) the kale with olive oil and place on a baking sheet. Sprinkle with your favorite seasonings and bake in the oven for 20 minutes. Keep an eye on the kale and stop halfway through to move it around. I mix salt, black better, cumin, garlic powder, and neutral yeast.

Another easy but healthy, high-protein snack idea: roasted chickpeas. This one is super easy: just blot the canned chickpeas dry with paper towels and place them on a baking sheet. Cover with your favorite oil (I tend to choose olive oil), season and roast for 20-30 minutes. I tend to use paprika or cumin.

Another high-protein option for snacking on the go, boiled eggs are easy to prepare and can be carried in Tupperware. Simply boil a pot of water, boil a couple of eggs for 12 minutes, peel, cut in half, and sprinkle with a little salt.

Nuts make a quick snack on the go, but remember that they are raw, unsalted nuts. Since nuts are high in calories (and you can easily overeat them), it's a good idea to weigh your snacks. Choose macadamias, walnuts, or almonds.

If you like those little protein balls that are expensive to buy at the store, why not make your own? Bliss balls are very easy to make and you can mix ingredients to make snack time interesting. There are many different recipes, but I tend to use crushed dates, peanut butter, crushed nuts, and honey.

Finally, here is another healthy snack that I often keep in my freezer. It's handy for a quick, healthy dessert or when I want to reach for a bag of chocolate buttons. Just cut up a banana, dip half in dark chocolate, sprinkle with chopped nuts (this step is optional) and freeze. Delicious.