Your snack time survival guide: back-to-school snack attack: it's back-to-school time--and time to get back on track with eating right. Here's how to junk the junk food ... and never even miss it.

Food is a tricky thing. On one hand, you have Mom nagging you about eating only good-for-you snacks, like carrot sticks or raisins. On the other hand, there's a scrumptious bag of crunchy chips, that gooey piece of cheese pizza and the can't-stop-until-you-finish-the-whole-box chocolate-covered caramel candy.

You want to eat the right thing (most of the time, anyway). But, sometimes, the call of a sweet/spicy/salty/fatty snack is just too strong to resist. The good news is that eating junk food is not always a problem--it's how much you eat and what else you eat that make the difference in whether your overall diet stays healthful. Follow our seven rules to sensible snacking, and your after-school gobbling will be golden.

1 Buy the smallest bag possible. You can go for the Cheetos or oilier less than-healthful snacks as long as you keep your portion size under control. When eating out of a big bag or big bowl, dish out a single serving for yourself onto a small plate. Eat that, then walk away from the rest!

2 Keep it real. Eat real meals (meaning a good breakfast, lunch and dinner). As tempting as it is to have a balanced plate of cookies, candy and chips, junk food does not count as a meal.

3 Think nutrients. Make sure your real meals are jam-packed with floods that have important nutrients. If you eat a vitamin-fortified breakfast and extra veggies at much, you'll feel less guilty when you indulge after school.

4 Slurp smart. Colas, sweetened juices and flavored drinks trick your body into thinking it's not taking in food--when, in truth, your body is turning all those liquid calories into fat. If you're exercising hard, slamming down a sweet sports drink is good for you. But if you're sitting on your sofa or hanging with friends, your body isn't gaining anything--other than excess calories--from guzzling.

Diet drinks can be a good option if you're worried about your weight, but they're filled with sodium and chemicals. Your best bet? Go with natural drinks, like low-fat milk and water. Keep those colas and flavored drinks to once-a-week treats.

5 Read labels. When you scan the tiny words in the ingredient list, if you see "hydrogenated vegetable oil" or even "partially hydrogenated vegetable oil," there are trans fats in that food. Why are trans fats not your friend? Not only do they give you more belly fat, but they clog arteries. Put it back on the shelf, and look for a trans-fat free alternative. Beware: Most candies, fried fast foods, and store-bought packaged cakes, cookies and crackers are packed with trans fats.

6 Watch less TV, and avoid other overeating triggers. When are you most likely to fill up on stuff that isn't worthy of being called "food"? When you're watching TV. In the food court at the mall. Hanging out with a pal. Your best line of defense is to get up and do something else instead. That leaf pile in your front yard is just begging to be jumped in!

7 Eat every three hours, and never skip meals. When you go for long periods without eating, you'll feel famished later and more likely to pig out on something junky. So, keep your body happy with regular doses of good fuel throughout the day. That way, when it comes time to eat, you can always make the best choices.

RELATED ARTICLE: The good, the bad and the awful!

Can junk food be healthful? Almost! When it comes to after-school snacks, some are better than others. The best ones satisfy your craving but still pack nutritional value. Here's the ranking from best to worst so you can nibble your way through the junk-food jungle!

BEST SWEET SNACKS

no-sugar juice pops, low-fat frozen yogurt, peanut butter, pudding, fruits like bananas These snacks are packed with carbohydrates, protein and small amounts of fat. They also give you a healthy dose of vitamins and minerals. The frozen yogurt and pudding have calcium and vitamin D. The peanut butter has lots of vitamin E The bananas? Potassium!

GOOD SWEETS

granola bars, chocolate-covered nuts or raisins, trail mix (nuts, seeds, M&M's, dried fruit), caramel-covered Cracker Jacks

Nuts and grains are excellent carb and protein mixes, packed with fiber. Plus, they have a range of B vitamins, vitamin E and iron.

SO-SO SWEETS

ice cream, frozen desserts, fruit pies, chocolate bars with nuts, cookies with nuts

Ice cream gives a little calcium, and chocolate offers plant chemicals called xanthins that can be healthful in moderation. Nuts can give anything fattening e nutritious edge. Eat these only once in a while.

WORST SWEETS

cookies with cream filling, Whoopie pies or snack cakes (those cream-filled things), donuts, most kinds of sugary pastries, fudge

If you must eat them, just a bite or small serving on occasion. These are tittle sugar and fat bombs!

BEST SALTY SNACKS

baked potato chips, popcorn, pretzels, low fat crackers with cheese, low-fat or baked corn chips with salsa or bean dip

These snacks should satisfy arty salt and crunch craving. No matter what kind of cheese you nibble, it's got protein, calcium and vitamin 0. Choosing lower-fat varieties, such as Swiss or mozzarella, is even better. If you go for the higher-fat cheeses, like Brie or cheddar, just eat smaller portions. Salsa Is loaded with good-for-you tomatoes. Bean dip is great for protein.

GOOD SALTY SNACKS

peanuts, cashews, pistachios, almonds, walnuts, sunflower seeds, olives, rice cakes Even though nuts are moderately high in fat, they provide "good" fats. Olives are an excellent source of good fat, too. Rice cakes are low in fat, and some come in flavors.

SO-SO SALTY SNACKS

higher-fat crackers (like Ritz Bitz) with peanut butter, Goldfish crackers The good news is that these will give you energy and some good carbs.

WORST SALTY SNACKS

pork rinds, potato chips (unless you can limit yourself to just a few), French fries These saturated fat-laden, nutrient-void foods offer you virtually nothing redeeming ... just lots of wasted calories.

RELATED ARTICLE: Hey, you! Is your television making you fat?

Can't sit down to The Simpsons or tune Into TRL without wanting to stuff your face? Here's why ... and what to do about it?

What is it about plopping down in front of the TM that just makes us want to eat? The problem is, the more you watch, the fewer calories you burn. And the more you nibble the more fat calories you pack onto your abs, butt and thighs. To make matters even worse, some psychologists believe you eat faster--and consequently more because focusing on the TV triggers rapid eye movements, which stimulate you. The solution? Move while you watch. Sneak in sets of cardio and strength moves during your favorite shows. Not only will you get in a little workout, but your vigorous viewing will keep you away from that bag of Oreos.

Martica Hearier is an exercise physiologist and nutritionist and co-author of Cross-training for Dummies (Wiley).