Homemade cereal bars make perfect healthy snack

Snacking can be the downfall of a healthy diet, especially when it’s a bag of greasy chips or handful of jelly beans.

But snacking also can be an important part of a healthy diet. Smart, healthful snacking helps stave off distracting hunger and provides energy to keep you going until your next full meal.

The key to proper nibbling is choosing the right foods and planning ahead so they are in the backpack or desk drawer when the urge strikes - for adults or for kids headed to school.

Remember that portion size is key, especially if you’re watching your weight. Appropriate servings include five mini brown rice cakes, a cereal or granola bar, three graham cracker squares or a 3-ounce pouch of water-packed tuna.

WHOLE-GRAIN CEREAL & PEANUT BARS

6 ounces caramels, cut in half (about 22 caramels)

2 tablespoons skim milk

3 cups whole-grain wheat flake breakfast cereal (such as Kellogg’s All-Bran Complete Wheat Flakes cereal)

¾ cup unsalted dry roasted peanuts

In a large saucepan, combine caramels and milk. Cook over medium-low heat, stirring constantly, until the caramels are melted, about 5 minutes. Remove from the heat and stir in the cereal and peanuts.

Using wet hands (to avoid sticking), spread the mixture in an ungreased 7-by-11-inch baking pan, pressing into an even layer. Allow to cool for 20 minutes, then cut into 15 bars.

Nutrition information per bar: 125 calories; 5 g fat; 19 g carbohydrate; 3 g protein; 1 g fiber; 94 mg sodium.

Start to finish: 35 minutes (15 minutes active)

Store: Up to five days

Servings: 15

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