We're often told to stop staring when we blindly linger in front of the refrigerator, gazing into space, pondering our next snack. This kind of loitering, we're advised by nutritionists, leads to mindless eating that can pack on the pounds.

However, as we close out one year and make our healthful resolutions for the next, if you keep your kitchen stocked with nutritious ingredients and piece together a quick nosh while standing in front of the refrigerator or pantry, the opposite can be true.

Such split-second snacks can propel your health goals rather than detract from them.

Food preparation — including when you are just nibbling — can be easy, nutritious, inexpensive, fun and fast, as the following ideas illustrate. The dishes are delicious evidence that everyone, including your kid helpers, has time for healthy family time in the kitchen.

Another benefit: You effortlessly become a better cook, for easy implementations like these or more involved feasts down the line, since there are no right or wrong amounts. These are virtually-can't-go-wrong combinations, so whatever you choose to use can't help but draw "wows" — and possibly surprise, because they're not just delicious but nutritious as well.

EVERYTHING BUT THE KITCHEN SINK

Just like full meals, the best snacks are balanced. Grab a little each of a lot of healthful choices, like: prunes, peanuts, one-third a cup of yogurt (double wrapping the rest of the container and refrigerating for enjoyment later the same day), a few sips of juice, a small handful of whole-grain cereal, a couple of sugar-snap pea pods and a few blueberries.

GOING GREEN

Nutritionists suggest greens be included in your daily diet. Each time you are staring into the refrigerator deciding what to eat, grab a handful of freshly washed greens, like romaine, kale, spinach or mixed greens salad mix, and munch while you decide.

CLEAN-OUT-YOUR-PANTRY CREATIVE KEBABS

Refresh your pantry and refrigerator for the new year and decide anything healthful and still within its expiration date you'll combine into a creative snacking concoction.

An example: kebabs sporting pitted black olives, chunks of drained canned pineapple, string cheese you've cut into bite-sized bits and whole-grain packaged croutons you've first slightly soaked in the natural juice (no sugar added) from your canned pineapple.

CONDIMENTS WORTH COMPLIMENTS

Exotic dipping sauces for snacks can be a quick result of staring at the door shelf of your refrigerator. A few ideas (all should be mixed well): light soy sauce, Worcestershire sauce, sugar-free bottled French, Russian or Thousand Island salad dressing; Dijon mustard, salsa and a dab of low-fat mayonnaise; ketchup, maple syrup and strawberry jam.

AN ANYTHING-BUT-NUTTY NUT-FILLED IDEA

Nuts, in moderation, due to their high-calorie and (healthful) fat counts, are nutrition powerhouses. Mix bits of any nuts and seeds you find in your pantry with whatever whole-grain cereals are hanging around in there, too. Add this to some popcorn (which is another whole-grain addition) and sprinkle with some spices that are concentrated sources of natural antioxidants, like cinnamon, ginger, rosemary, thyme, turmeric and cayenne.

POTATO POTLUCK

Often, many of us choose just one potato at a time from our refrigerator's vegetable bins. A "potpourri" can be more nutritious and delicious. Bake up (the microwave oven can often produce the same results and save three-quarters of the time) a batch of everything you've got on hand, from russet to sweet potatoes, to even the red and purple kinds, varying time based on size. Mash all together, including the healthful skins, season with freshly ground black pepper, a dash of cayenne pepper, nutmeg and a small amount of honey.

TURBO-CHARGED TOPPINGS

Consider these unusual but tasty toppings for the vanilla variety of fresh yogurt, frozen yogurt of sugar-free ice cream: grated carrots or zucchini, minced canned beets or cooked mashed sweet potatoes that are still warm or reheated.

Photo courtesy of BettyCrocker.com

A New Year's examination of your pantry may yield whole-grain cereals and snacks that can be the foundations of a nutritious mix.

Lisa Messinger is a first-place winner in food writing from the Association of Food Journalists and the author of seven food books, including "Mrs. Cubbison's Best Stuffing Cookbook" and "The Sourdough Bread Bowl Cookbook." She also writes the Creators News Service "Cooks' Books" column. To find out more about Lisa Messinger and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.