According to the Food Information Council’s Food and Health Survey from 2022, quite a few Americans enjoy an occasional snack. The survey revealed that nearly three in four people in the US munch on something at least once a day: 34% stick to one time, 25% reported snacking twice, and 14% admitted to snacking three or more times a day.
Statistics prove that people enjoy eating something light in between meals; however, whether it’s healthy for them to do so remains a somewhat unsolved mystery.
“The evidence on snacking is very mixed, some research suggests having a gap between meals can help our metabolism return to a fasting level and allow the acidity levels to return to normal in our mouth, reducing risk of tooth decay. However, other evidence suggests that at least for some people, eating six smaller meals can help with weight management more than two-three larger ones,” award-winning dietitian, science communicator, and Senior Teaching Fellow at Aston Medical School, Dr. Duane Mellor, told Bored Panda in a recent interview.
Registered dietitian/nutritionist (RDN) and Associate Teaching Professor at Syracuse University, Jane Burrell, believes that snacking can be a great addition to a healthy eating pattern if you put a little thought into it. “First, snacks should be nutritious (most of the time), that is, they should be food that comes from nature and contains ingredients that you would find in your own kitchen and provide nutrients as well as enjoyment,” she told Bored Panda. “And yes, nutritious food can be delicious!”
Dr. Duane Mellor suggested that the best snacks health-wise are things like fresh fruit and vegetables (possibly with something like hummus) or a small handful of unsalted nuts or seeds.
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Prof. Burrell pointed out that snacking becomes an issue when it consists of ultra-processed foods. “That is, products made by breaking down whole foods into components and reconstituting them into new shapes, colors and textures. These foods may be disguised as healthy by adding nutrients or creating flashy packages that claim they are nutritious. Ultra-processed foods trigger appetite and have little satiety value, that is, they fill you up in the short-term but leave you hungry sooner.”
“There is not one healthy way to eat, some people do very well with three meals a day, others prefer smaller meals and including snacks throughout the day. The important thing is to pay attention to your body. When you eat mostly whole and less processed foods, it is very hard to overeat and you will feel better. Taking time to consider your hunger and satiety will free you from concern for counting calories or your macros,” registered nutritionist Jane Burrell told Bored Panda.
“In general, the more active you are, the more you need to eat so you can adjust according to your day. Another important point is to plan to eat. You need to fuel your body, not starve your body! Despite what influencers tell you about keeping your calories low, or avoiding certain foods, your body needs to be nourished with food. It is important to note that sometimes it is perfectly fine to indulge without guilt,” she added.
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If you find yourself feeling snackish, Jane Burrell suggests choosing nutritious snacks that include different food groups: fruits, vegetables, whole grains, proteins (plant or animal), and dairy (from cows or soy).
“These whole foods have a high satiety value due to their fiber content, and are very nutrient-dense, that is, they have a lot of nutrients and phytochemicals (natural antioxidants). This means they keep you full and provide key nutrients and other compounds that support your immune system, brain, physical and mental health,” she said.
“As a guide, aim for one fruit or vegetable (fresh or frozen) at each snack. You can pair it with some protein like hummus, nuts or nut butter, Greek yogurt, or low fat-cheese and a whole grain bar.”
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“The best tip about snacking is not to add extras into your overall daily diet,” dietitian and science communicator, Dr. Duane Mellor, told Bored Panda. “So you either ‘borrow’ the snack from meals or plan it so you eat a little less at meal times. If you have a sandwich and an apple for lunch, maybe have the apple mid-afternoon instead so you are not as hungry on the way home from work, for example.”
Jane Burrell also shared munching-related tips to lead a healthy lifestyle without having to say goodbye to having a bite in between meals. “Plan to snack; having nutritious foods on hand prevents impulse buying from the snack aisle. Include foods in a minimally processed state; this includes fresh foods with no labels or foods with ingredients you would cook with. Listen to your body; are you hungry or are you filling a different void? This allows you to eat without guilt. Sometimes your body wants to indulge and that is ok but follow steps one and two and it will happen less often.”
Children are one of the groups that seemingly enjoy snacking the most. Whether it’s apple bites or something less edible—lego blocks, for instance—the little ones might be equally interested in learning what they taste like. However, when it comes to actual snacks and kids, Dr. Mellor pointed out that including vegetables and fruit can be a way of encouraging children to eat a wider variety of foods.
“It's best not to routinely rely on things like crisps, biscuits and chocolate, but instead have healthier options as a norm and try not to have things like sweets and chocolate as a ’treat’, instead offering them as part of the rota of snacks, albeit less often than the fresh stuff.”