Many of us grew up in households where snacking was taboo.

We were told that eating between meals would ruin our appetites; and usually the only time our parents let us snack was when we came home from school and dinner was still hours away.

Experts know differently now—and it’s obvious that snacking has gotten a bad rap it doesn’t deserve.

As long as we monitor portion sizes and calorie counts, snacking can be part of a healthy, balanced diet for kids and adults alike, say the American Association for Retired People (AARP) and the American Dietetic Association (ADA), both recognized authorities on the subject of nutrition.

In fact, snacking carries a number of health benefits our parents and adults of earlier generations never recognized.

For instance, pairing healthy snacks—like protein-rich nuts, low-fat cheeses, low-fat yogurt and peanut butter—with fresh fruits and vegetables helps maintain energy levels throughout the day, curb hunger and prevent overeating at meals.

It also helps maintain constant insulin and blood cholesterol levels, possibly reducing the likelihood of diabetes and obesity in the process—and promoting healthier lives and lower health insurance rates for our children and future generations.

No matter what your age, snacking can be good for you, if done correctly and planned ahead of time. So find out how to snack healthily, avoid the vending machine when you hit that mid-afternoon slump—and feel better all day long.