Americans now get 23% of their daily calories from snacks, and more than 90% of adult Americans report eating one or two snacks a day.

Snacks are usually easy to consume and low in nutrients, but they don’t have to be unhealthy.

“If you eat a high concentrated sweet and think that’s a good snack. Before you know it, you’re hungry again,” said Roniece Weaver, a registered dietitian and director of Agency Operations for Hebni Nutrition Consultants.

Weaver recommends that all snacks have a protein and items high in vitamins A, C, and D.

“You certainly want to include a protein, you certainly want a carbohydrate, and the carbohydrate can be your fruit, it can be dried fruit, but you want to make sure it’s not a concentrated sweet,” explained Weaver.

And how can you make sure you’re snacking healthily? By preparing beforehand.

“You are putting the time and the effort to make sure you’re conscientious about what’s going on your plate,” said Weaver.

One quick snack you can prep in advance? Try making protein balls out of two tablespoons of a nut butter of your choice, one tablespoon of agave syrup, one and a half tablespoons of cocoa powder and some coconut to coat with.

You can also have yogurt with granola, or an apple with a handful of nuts.

“If you cup your hand this way, that’s a single serving. If it falls out of your hand, that’s not yours,” explained Weaver.

If you don’t have time to make snack boxes, some food companies do it for you. Hungryroot.com, thrivemarket.com and Daily Harvest will send you healthy, already made snacks.