“Sugar provides quick energy, but after picking you up, it drops you hard and leaves you looking for more,” says Debi Silber, a registered dietitian and president of Lifestyle Fitness Inc. in New York.

One key to cutting back on sugar is having the right food with you so you don't head to the nearest vending machine. "The best intentions go out the window when you're not prepared," says Florida nutritionist and registered dietician Pamela Smith.

Smith tries to make sure she always has healthy snacks on hand, and she advises making sure they contain at least 1 to 2 ounces of protein to keep your blood sugar stable for several hours, combined with a complex carbohydrate to give you a quick boost of energy. Here are a few of her favorites:

• Whole grain crackers and low-fat cheese
• Fresh fruit or a small box of raisins and low-fat cheese
• Half a lean turkey or chicken sandwich
• Plain, nonfat yogurt blended with fruit or all-fruit jam
• Small pop-top can of water-packed tuna or chicken with whole grain crackers

Source: “What’s Zapping Your Energy?” Carol Sorgen, www.webmd.com