Over 90% of American adults enjoy one or more snacks per day, although snacking has often been criticized as a harmful practice. However, new research indicates that snacking can have health benefits when done correctly. A recent scientific study, published in the European Journal of Nutrition, utilized data from the Zoe nutrition app, collected between 2018 and 2019. The study involved 854 participants who recorded their dietary intake and underwent various health assessments, including cardiovascular health evaluations and blood fat and glucose measurements.
The study revealed that 95% of participants were regular snackers, with a majority consuming more than two snacks daily. Low-quality snacks were associated with elevated levels of triglycerides and insulin resistance, while high-quality snacks showed the opposite effect. Surprisingly, the frequency of snacking did not seem to impact these health markers.
Lead author Kate Bermingham, PhD, emphasized the importance of snack quality over quantity or frequency, recommending high-quality snacks over processed alternatives. This study adds to existing research that supports the potential health benefits of snacking. Nutritionists suggest choosing nutritious snacks like nuts, vegetables with hummus, or Greek yogurt with fruit toppings to support overall health.
Snacking can help maintain energy levels, prevent overeating during meals, and bridge the gap between long stretches without food. It is essential to make informed snack choices and consider snacks as strategic additions to the diet. By selecting fresh, minimally processed ingredients and balancing fiber, protein, and fat in snacks, individuals can nourish their bodies and promote overall well-being.
Keri Gans, R.D.N., author of The Small Change Diet, emphasizes the importance of incorporating “mini meals” into one’s daily eating habits. She clarifies that these mini meals should not be mistaken for regular meals, as they should contain significantly fewer calories, fat, protein, and carbohydrates compared to breakfast, lunch, or dinner.
Nutritionists suggest various options for wholesome snack choices that can help individuals maintain a balanced diet. These recommendations include combinations like fruit paired with nut butter, a small portion of nuts, plain Greek yogurt topped with fruit, nuts, and chia seeds, cottage cheese with fruit, fresh vegetables served with hummus, a piece of fruit accompanied by a serving of nuts, roasted edamame, or roasted chickpeas, as well as a hardboiled egg alongside a handful of cherry tomatoes.
According to Cording, a nutritionist, individuals have the flexibility to choose between sweet and savory snack options, and they are encouraged to think creatively when selecting their snacks. Cording suggests that snacks do not need to adhere strictly to traditional snack foods and can even include leftovers from previous meals or a simple scrambled egg.
In terms of timing, nutritionists advise that mid-morning and mid-afternoon are optimal moments to enjoy a snack that can help replenish energy levels and provide essential nutrients. Keatley, a nutritionist, recommends avoiding late-night snacking, as it may disrupt the body’s natural fasting periods and lead to feelings of sluggishness.
Cording stresses the importance of paying attention to one’s hunger cues and making informed snack choices whenever possible. For individuals with busy schedules, planning snacks in advance can be a helpful strategy to ensure access to nutritious options when hunger strikes. Cording suggests that if there is a gap of more than three to four hours between meals, it may be beneficial to plan for a snack to maintain energy levels and support overall well-being.
Overall, prioritizing balanced mini meals and snacks throughout the day can contribute to a more sustainable approach to eating that supports overall health and wellness.
