Thursday night is Health Watch night here on Black Hills FOX News at Nine. Each week our panel of local experts brings you important information to keep you healthy. This week we're talking nutrition with Registered Dietitian Nancy Donnelly of Rapid City Regional Hospital.  Donnelly, "During the month of March a lot of you get wrapped up in March Madness and that means a lot of time in front of the TV and a lot of snacking. But March also happens to be national nutrition month and that makes it a good time to try and make some healthier snack choices. Now I am in the chips aisle today and it's no wonder chips are America's favorite snack food. There are so many different flavors and types of chips.

"Did you ever wonder though what you're getting from this snack food? If you take a look at the typical bag of potato chips, look at the nutrition facts label, you'll see that a serving size is about one ounce. That's about 12 potato chips. About what I've got in this bowl here and in this serving size you're getting about 10 grams of fat and about a 160 calories. Now most of you probably won't eat that serving size. You'll probably end up eating say half a bag. That would be about five servings or about 50 grams of fat. Now most of us don't need much more than 40 to 60 grams o fat in our diet for the whole day. Now luckily there are some better choices. There are some reduced fat potato chips there are baked potato chips. These backed Ruffle chips only have about three grams of fat in a serving.

"A lot better than the 10 grams in the regular chips, I've even found some fat free potato chips. Now they're made fat free because they've used a fat substitute called olestra. We're not capable of absorbing olestra so in large amounts these chips can cause some stomach distress. So that in itself is motivation to stick to the serving size. And then there are pretzels. We think of pretzels as a healthy snack and they really are low in fat, but if you think about it they're just dried strips of white bread rolled in a lot of salt really lacking a lot of vital nutrients.

"So remember your best snacks, your healthiest snacks, are always going to be found in the produce aisle. The snacks in this aisle are best eaten in small amounts say beside a bowl of soup or a sandwich. My name is Nancy Donnelly and I'm a registered dietician at Rapid City Regional Hospital."

Join us next Thursday night for Health Watch as we head back into the gym with Rapid City personal trainer Carol White.