When you’re trying to lose weight, experts say you should plan all your meals and snacks so you always have healthy food on hand.

But every now and then, you may find yourself hungry and and facing a vending machine.

We asked Winston-Salem fitness trainer, Emily Saunders, to tell us the best and worst choices for your diet.

She says you should avoid all chips, cookies and snack cakes because they are full of empty calories. She says most will make your blood sugar spike quickly, but leave you feeling hungry again soon after.

Instead, her advice is to look for foods will some protein and fiber like bags of peanuts, sunflower seeds, and even beef jerky.

She warns not to be fooled by food that look healthy like oatmeal cookies and Fig Newtons. Both are just cookies filled with sugar and have no nutritional value.

If you are craving something sweet, skip candy that’s simply sugar like Skittles.

Saunders say a better choice would be the peanut M&Ms because at least there is some nutrition in the peanuts and they will help you stay fuller longer.