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Plan ahead for healthy snacking by Janet Carter Registered dietitian Planning ahead is the No. 1 way to be successful with snacking and eating on the run, or when traveling. Be ready for planned and unplanned events. Here are some tips: If you can’t keep things cold, here are some great options: roasted peanuts or other nuts; pretzels; peanut butter (with jelly on a sandwich or on an apple, banana or celery); fresh fruits (that aren’t cut-up); sunflower seeds; whole grain crackers; raisins; healthy granola bars (whole grain, like Kashi or Nature Valley); canned fruit or applesauce; dry whole grain cereal; air-popped popcorn; baked chips. If you have a way to keep things cold (such as a cooler with ice), options are greater: low-fat yogurt; sandwiches; hummus; low-fat cottage cheese; salads  (pasta or tuna, made with low-fat mayonnaise);  lunchmeat; cheese sticks; boiled eggs; cut-up fruit, (such as melon); sugar-free pudding or Jell-O. A good way to be prepared is to keep a lunch bag filled with non-perishable items in your car or near the door to be grabbed on your way out. If you have to stop somewhere, don’t forget that grocery stores have a lot of ready-to-eat items (fresh fruit, cheese sticks, healthy granola bars, lunchmeat, etc.) that may be healthier than a lot of fast food choices. If you are going to do a fast-food place, try to choose healthy. A lot of places now have some healthy options. Subway, of course, has many healthy options.  Some other ideas are McDonald’s chicken grilled sandwich without mayo,  Burger King’s Whopper Jr. without mayo, Chick-fil-A’s chargrilled chicken, KFC’s tender roast sandwich without sauce, or Pizza Hut’s veggie or pepperoni “lover’s thin n’ crispy” (two slices). The key is to plan ahead. Don’t wait until you're starving to decide what to eat, since the odds of grabbing something unhealthy will be much greater.   Web sites for planning meals out of the home are http://www.healthydiningfinder.com and http://www.calorieking.com. Editor's note: The preceding column was brought to you on behalf of Health 1st. Striving to bring various topics and representing numerous employee wellness organizations and committees on campus, this weekly column seeks to provide MUSC, MUHA and UMA employees with current and helpful information concerning all aspects of health. Friday, June 15, 2007 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.