Many companies now package snacks in 100-calorie portions, but they often don’t contain the nutrients your body needs. Some advice: 

• Read package labels. Plenty of unhealthy ingredients can go into a 100-calorie snack. Ideally, a serving should contain less than .5 grams of saturated fat and less than 10 to 12 grams of sugar along with some fiber and protein.

• Think outside the bag. Stay close to 100 calories with 4 to 6 ounces of low-fat yogurt, a hardboiled egg and a small piece of fruit, an ounce of cheese — look for one with less than two grams of fat per serving — or a third of a cup of edamame beans.

• Load up on fruits. A small banana or medium-sized pear or apple should run about 100 calories, as would a cup of berries, half a large grapefruit or two plums. Or pair half a fruit serving with two teaspoons of peanut butter.