Right now it is estimated that 93 percent of Americans snack, with 50 percent of them doing so two to three times a day. While snacking can be helpful in eating a balanced diet, especially by filling in nutrition gaps between meals, the challenge often for people is how to snack "smart."

Americans are confused about which snacks fit in a sensible diet. They are frustrated by conflicting headlines and studies and are ready to give up on trying to make educated choices. To them, snacking seems like a questionable extra, rather than part of healthful eating. Good nutrition sense however, challenges the popular myth that people should not snack.

In fact, it's important to include those treats because research shows when people restrict or deprive themselves of foods they love they are more likely to over-indulge later on. Snacking in fact, may have weight control advantages, Eaten well before a mealtime, snacks help take the edge of hunger, helping you avoid overeating at meals. Smart snackers choose food and portions carefully to match their calorie target without going over.

But the key is how often and how much you’re eating. Treats can fit in if you keep sight of your overall diet.

Mary Lee Chin, a registered dietitian, offers some helpful tips on how to eat right and maintain a healthy weight/lifestyle, while still enjoying the snacks you love.

Three key ways to make a smart snack choice are:

Exercising portion control: In today's super-sized world, it's important to understand and exercise portion control. Reading the nutrition label can help you recognize servings for particular products and choose your snacks appropriately. For example, a serving size of Chips Ahoy! cookies is three cookies, not the whole bag!

Incorporating a variety of options: Variety is the spice of life. Incorporate a variety of snack foods in your diet. For example, eat cheese and crackers to help get that calcium and also incorporate treats such as two Fat Free Fig Newtons with a glass of skim milk

Maintaining an active lifestyle: Put down the remote and pick up the pace! Get moving by challenging yourself to incorporate at least 30 minutes of physical activity a day.

Of course, what snacks you choose and how much you eat depend on your total food intake -- and total amount of daily physical activity. You can enjoy the good taste of the snacks you love. The key is to find a fine balance between what you eat, how much you eat of it, and remember that regular, physical activity is essential part of a sensible lifestyle and weight control.