The words snack and swimsuit rarely appear in the same sentence, but I think they should: Munching strategically is the key to looking more toned and trim in your two-piece. Whether you want to banish bloat or fend off fat, these beneficial bites will help you prepare to bare this summer:

Yogurt
Research shows that calcium-packed foods such as yogurt or lowfat cheese may help ease puffiness caused by PMS and salty foods. Aim to consume 1,000 milligrams per day (the RDA for women) by choosing nonfat plain varieties (my favorite is Fage Total 0 percent, which has 15 grams of satisfying protein). Other smart, bloat-busting picks include 1 cup of skim milk (290 mg calcium) or 2.5 ounces of lowfat cheddar (295 mg calcium).

Almonds
Noshing on nuts can help whittle your middle. Research shows that when almonds replace less healthful foods (such as chips), dieters can lose more weight and trim more inches from their waistline--even though, ounce for ounce, almonds often have more calories and fat than other bites. The nuts' healthy fat keeps you satisfied, staving off future snack attacks.

Melon and berries
Fruit such as watermelon and strawberries are more than 90 percent H2O, so they count toward your total fluid intake while they fill you up for very few calories. Speaking of water, increasing your intake can help move food through your system, warding off bloat. But avoid carbonated drinks, gum and drinking through straws, because they force you to swallow air.

Edamame
Blew your last meal with a bag of salty chips? You can undo some of the damage with your next bite by snacking on potassium-rich edamame. These healthful snacks have a chemical in them that latches on to sodium to flush out the excess and relieve bloating. Eat them plain or try this light, delicious salad.

Lean protein
You can safely shed some water weight by preparing meals with lean protein such as chicken, fish or tofu, and vegetables. Limit starchy carbs, such as bread and pasta, and salty foods, which contribute to bloating. Try this protein-rich Chilled Shrimp Salad or this California Chicken Salad.

Soup
Research shows that when people start their meals with broth-based soup, they eat 100 fewer calories overall. Because of its high water content, soup fills you up with less of a dent in your diet. Choose low-sodium types (no more than 550 milligrams per cup) that have 80 to 150 calories per cup. Spoon up this summery version of gazpacho

Score more sensible snack ideas by reading the Healthy Bites blog at Self.com, and try the workout specifically designed to beat PMS-induced bloat.