In a recent issue of Fitness Magazine I found some great information on healthy snacking. I need these reminders often and thought you might as well. Author, Lauren Tumas, asked the question, "How often do you get home too tired to cook, struggle with what to eat, and end up ordering takeout?" And I would add, 'Or just chowing down on whatever is handy, such as the bag of potato chips and leftover dip in the fridge?"

Tumas says that when we're hungry, convenience rules - forget health. So she suggests we make it easy on ourselves and be prepared.

Here's Tumas' recommendations for 10 healthy staples to always have on hand for smart and healthy snacking, thank you very much!

Hummus and Veggies: A little goes a long way with this chickpea, protein-loaded treat. Substitute fresh veggies for the pita chips and you have a winner in the snack department. Hummus boosts energy because it contains iron, and red bell pepper slices are high in vitamin C, which helps to utilize and absorb the iron from the hummus. Make easy hummus by blending 1 can of chickpeas with a dash of ground cumin, sea salt, extra virgin olive oil, and splash of lemon juice. It freezes well, so you can always have this snack on hand.

Salsa: Salsa is surprisingly low in calories. Make an easy low-cal substitute for nacho layer dip by putting hummus on the bottom of a dish, layering with salsa, and then topping with olives or lettuce.

Instead of chips, try Mary's Gone Crackers, which are made of brown rice, flax, and sesame seeds ($5.49, grocery stores nationwide).

Eggs: There has been a misconception that eating only egg whites is best, but go ahead and eat the whole thing. It tastes better, and half the protein is found in the yolk. Proteins like those found in eggs yolks stimulate the release of the hormone glucagon that aids in fat burning and actually fights off belly fat. The egg yolk has vitamin E in it, plus will help keep you fuller longer. Take the time to hard boil half a carton of eggs to keep on hand for easy snacking.

Raw Almonds and Almond Butter: While peanut butter is packed with protein, almonds are better quality nuts that are rich in vitamin E, an antioxidant that counteracts free-radical damage. Not only are almonds good for your hair and skin, they're also rich in magnesium and vitamin B2, which help calm nerves and combat stress. When you're stressed out, cortisol is released in the body and causes weight gain. The B2 vitamin in almonds helps with that while boosting your energy levels.

Chia Seeds: Rich in omega-3 fatty acids, calcium, and iron, chia seeds are great for weight loss because they act like a sponge, absorbing sugar and stabilizing blood sugar levels. Because of their high fiber content, the tiny seeds can hold up to twenty times their weight in water, so when they're mixed with liquid they plump up and absorb excess moisture. Add them to a morning green smoothie, oatmeal, or put them in a bowl with unsweetened chocolate almond milk - they will absorb the liquid and gelatinize, similar to the consistency of a rice pudding.

Quinoa: This gluten-free grain can be made in bulk and keeps in the fridge for up to five days. Eat it plain or with just about anything -- veggies, a midday salad. Or for breakfast try a bowl of quinoa with shredded coconut or almond flakes, banana, and cinnamon plus a little vanilla. Buy the plain kind, just like you would rice. Only eating a bowl of white rice is like eating a bowl of sugar, because that's what it turns into. Quinoa is a complete protein source because it has amino acids, as well as stress-busting B vitamins.

Parmesan Cheese: It might sound too good to be true, but having a brick of Parmesan cheese around can be an asset to shedding pounds. Use a vegetable peeler and slice the Parmesan on whole-grain crackers. And it doesn't only aid in building stronger bones! Parmesan is one of the most flavorful cheeses so you only need about a tablespoon (22 calories) for a satisfying snack.

Sprouted Grain Bread: Use it for sandwiches with apple or almond butter or spread small pieces in hummus. When the grains are sprouted, the nutrient profile increases, which makes your body assimilate the nutrients better. Look for it in the freezer section at your grocery store.

Yogurt: A top belly-flattening favorite, yogurt is stacked with probiotics, bacteria that help reduce the amounts of fat your body absorbs. Pick a Greek yogurt over the regular kind. Greek nonfat or low-fat versions contain no artificial sweeteners or preservatives and only half as much sodium as regular yogurt.

On-The-Go Snacks: Navel oranges, baked chips, and pureed vegetable soups are tops. An apple or some grape tomatoes travel well also. Dried apricots and apple rings are also purse-friendly and healthier than dried cranberries because they have less sugar.