FOOD & DRINK

L et the buyer beware when it comes to purchasing snacks at the grocer. Many are loaded with sugar, fat, salt or all of the above.

Bagged salty snacks such as chips and crackers often are nothing but empty calories. Even some labeled as whole grain have barely a gram of the fiber that's so important to a healthy diet.

Fruit strips and gummy fruit snacks may offer vitamins, but they also are high in calories and have few of the nutrients found in a piece of fresh fruit.

And while a cookie or two is a fine snack once in a while, many off-the-shelf brands are loaded with high-fructose corn syrup and trans fats.

Instead, choose snacks rich in complex carbohydrates (whole-grain breads and cereals), protein (low-fat cheese, yogurt and lean deli meats) and good fats (such as those in nuts and nut butters).

Fresh fruits always are a good choice, but if you are packing them in a lunch or backpack be sure to pick varieties that are sturdy enough to survive the trip.

Dried fruits contain plenty of nutrients and fiber but because the water is removed, they are less filling. That makes it easier to consume too many calories.

Cocoa-orange cereal and nut clusters are irresistibly sweet and salty, plus they are no-bake and take only 15 minutes to prepare. These treats combine whole-grain cereal, nuts and fruit juice with a pleasant sweetness.

The recipe makes 24 bite-size servings that are easily portioned. They can be stored in an airtight container at room temperature for up to five days.

COCOA-ORANGE CEREAL AND NUT CLUSTERS

Start to finish: 15 minutes

Makes 24 clusters

3 1/4 cups crunchy whole-grain corn cereal (such as Puffins)

1/2 cup powdered sugar, plus additional for dusting

1/2 cup chopped pecans

3 tablespoons unsweetened cocoa powder

3 tablespoons frozen orange juice concentrate, thawed

1 1/2 tablespoons light corn syrup

Place the cereal in a large zip-close plastic bag. Press out all of the air and close the bag. With a rolling pin or the bottom of a heavy pan, crush the cereal into fine crumbs.

In a large bowl, combine the crushed cereal, sugar, pecans and cocoa. Stir thoroughly. Add the orange juice concentrate and corn syrup, then stir until all ingredients are well moistened and the mixture holds together when squeezed into a ball.

Moistening your hands with cold water as needed, then form the mixture into 24 small balls. Roll the balls in additional powdered sugar to coat.

Nutrition information per cluster: 51 calories; 18 calories from fat; 2 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 9 g carbohydrate; 1 g protein; 1 g fiber; 35 mg sodium.