Most of us make our nutrition decisions at the grocery store. In order to eat better, you need to shop better and that includes snacks.

Snacking can derail the best of intentions or can be your nutrition ally. That means stocking up on tasty and healthful items. The nutrition gurus that craft the recommendations for Americans tell us were are not eating enough fruits, vegetables, lowfat dairy and whole grains. So now that we know better, we need to choose better. Start your New Year's grocery list so that your next trip to the grocery store, you can be prepared for work, school and home.

* Dried fruits: Good choices because they have a long shelf life and come in many choices. Because the water is removed, they may not be as filling so pay attention to portion.

* Tuna salad in a pouch: Good for a desk drawer or a kitchen cupboard. This convenient food is protein-rich and low in calories.

* Nuts: A good heart-healthy snack, pour a handful for a serving.

* Fruit Cookies: A good choice for a sweet tooth, most are low in fat and calories.

* Single serving soups: An increasing variety are available. Look for an 8-ounce serving that has no more than 480 milligrams of sodium.

* Cottage cheese: A good source of protein plus a calcium boost. Stir in fruit or vegetables.

* Fresh fruits: All fruits are low in fat, nutritious and filling. Citrus is in season now. If the peel is edible, munch away for the extra fiber.

* Yogurt: A rich source of calcium and protein, there is a yogurt for every taste. Mix in cereal for a quick breakfast.

* Pudding: Good for a sweet fix and filling too.

* Whole grain crackers: Whole grain foods preserve the healthful parts of the grain. Wrap a slice of cheese around a cracker.

* Peanut butter: Spread on crackers, a banana or Shredded Wheat cereal.

* Sardines: One of the richest sources of heart-healthy omega-3 fats, sardines also offer calcium and vitamin D. Try mustard, tomato or salsa.

* Dry Cereal: Cereal and milk are a natural, or sprinkle it in pudding or yogurt, Add a few raisins and nuts for a crunchy snack.

A slow cooked soup can be a busy person's friend. Easy to prepare and freezable, it is another healthy snack solution.

Slow-Cooker Creamy Vegetable Barley Soup

1 (15-ounce) can kidney beans, rinsed and drained

1/2 cup frozen whole kernel corn

1/2 cup medium pearl barley

1 (14.5-ounce) can diced tomatoes, undrained

1 cup sliced fresh mushrooms

1 cup chopped onion

1 carrot, peeled and sliced

1 stalk celery, thinly sliced

3 cloves garlic, minced

2 teaspoons dried oregano or Italian seasoning

1/2 teaspoon salt (optional)

1/4 teaspoon pepper

1 (14-ounce) can low-sodium chicken broth

1/4 cup cornstarch

3 cups cold fat-free milk

1/4 cup chopped parsley

4 teaspoons reduced-fat shredded Parmesan cheese

In a 3 1/2- to 5-quart slow cooker, place beans, corn, barley, tomatoes, mushrooms, onion, carrot, celery, garlic, oregano, salt (if desired) and pepper. Pour in broth, stir and cover and cook on low heat for 8-9 hours (or on high heat for 4-5 hours).

Near end of cooking time, stir cornstarch into milk. Stir milk mixture into slow cooker until well blended. Continue cooking 20-30 minutes or until soup has thickened. Sprinkle with chopped fresh parsley and cheese at serving time.

Recipe source: www.3aday.org