JUNK food has given snacking a bad name. "Snacking in itself isn't a bad thing," says Dr Sandhya Mehra, a nutritionist and weight loss expert. Mehra firmly believes in eating several small meals during the day- "and that includes quality, healthy snacks," she adds.

Her philosophy: Eat when you're hungry, stop when you're comfortable. "There's a difference between stuffed and comfortable," she says. "If you truly follow that concept, you should be hungry every two or three hours."

Here's Mehra's list of favourite healthy snacks - plus the "bad guys".

Popcorn: Madonna lived on popcorn after her first baby. But if you think eating those microwave brands is the way -nope! The fat in them is a negative. Look for the healthier versions - 98 per cent fat-free. Or simply buy bags of dried corn beads from the 'kirana' store. It's okay to drizzle a little margarine or butter. "It's better than full-fat brands, where you can't control the fat they add," says Mehra.

Fruit and fruit smoothies: Awesome healthy snack choice. For a complete, sustainable snack, make a fruit smoothie - the dairy will sustain you. But remember to use toned or skimmed milk instead of full cream milk.

Ice cream: Get real. You know ice cream isn't an everyday snack. But make it at home and you'll be controlling both fat and sugar content. Use skimmed milk and just a bit of jaggery and you have a low-fat treat once in two weeks.

Cookies: Hmm... that's a toughie, because there's no way to get around it - if they're fat-free, the cookies aren't so great, and you end up eating more. "Cookies and biscuits are something you should enjoy, but not as a regular snack." To keep the nibbling habit under control, you can eat two Marie or arrowroot biscuits up to twice a day. Arrowroot biscuits are great as they provide fibre.

Cheese: Only if you pick a reduced-fat cheese that tastes good, like Kraft two per cent and Jarlsberg Light. Low fat means more protein, points out Mehra.

Cereals : Choose high-fibre, low-sugar cereals like oatmeal ('daliya'). Great for a big breakfast.

Yoghurt/frozen yoghurt: If you've stopped drinking milk, yoghurt is a great way to keep the calcium coming into your body. Set it at home with skimmed or toned milk. Whip it up and add fruits to make a great snack.

Candy bars: If you opt for mini-sized - not the regular or big sized - candy is okay. "Almost every day, I have a little bit of chocolate," says Mehra. "If you deprive yourself, you'll end up compulsively overeating."

Popsicles/frozen fruit bars.: Fine snack. There are some excellent, 100 per cent fruit-juices out there. Just pour into the ice tray and set.

Vegetables: "Fabulous snack," says Mehra. "I have lot of success with my kids eating vegetables. I usually have a dip, like a yoghurt with a spot of light thousand island dressing or mayo, and assorted vegetables on a platter." Try sticks of beetroot, radish, cucumber, carrot and bell peppers.

Cake: Duh. Much as we love it, cake is not a great everyday snack. "When I'm talking about snack,I mean a nourishing snack, a healthy snack, a mini-meal," says Mehra.

Muesli bars : The chewier they are, the more sugar and fat they have, warns Mehra. "The healthy ones are crunchy, and not coated in chocolate. You can make your own; there are good recipes out there, then you can choose the oil, fruits, grains that go into them."

Chips/nachos: Low-fat or corn oil chips are okay - but you're better off eating a real potato, believes Mehra.