December 2023
Karen Ensle EdD, RDN, FAND, CFCS
Rutgers Cooperative Extension of Union County
Are snacks good or bad for you? A snack is generally defined as any food eaten between main meals. The most common example is that our stomachs start growling a few hours after our last meal. Our energy levels may create the need to eat. Maybe the thought of snack foods may take over your mind. Or, maybe we just look forward to the taste of certain snack foods.
According to market research in the U.S., the most common snack choices are fruit, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, nuts and seeds, tea, and yogurt. Snacks have been associated with both weight gain and maintaining weight, as well as lower or higher diet quality. Although snacks can be a regular and important part of a healthy diet, they can also lead to health problems. What differentiates is a person’s snacking behavior which includes: what type of food you snack on, why you snack, how often you snack and how snacks fit into your overall eating plan.
Research has found various motivations for snacking: hunger, social/food culture, distracted eating, boredom, indulgence, and food insecurity. Along with the actual snacks in our daily food intake, marketing may also play a role. The food and beverage industry spends almost $14 billion per year on advertising in the US. The bulk, more than 80% of which promotes fast food, sugary drinks, candy, and other unhealthy snacks. Some studies found that snacking not caused by hunger was associated with a higher overall calorie intake. Emotional eaters and those under psychological stress have been found to eat more energy-dense snacks, especially those higher in sugar and fat.
The 2020 Food & Health Survey from the International Food Information Council revealed several insights into how Americans snack. About a quarter of Americans surveyed said they snacked multiple times a day, and one-third snacked at least once daily. The most popular reasons for snacking were hunger or thirst, to be eaten as a sweet or salty treat, and because snack foods were easily available. Forty percent said they at least occasionally replaced meals by snacks (lunch being the meal most often replaced) and 25% sometimes skipped meals entirely.
In children, snacking makes up about 27% of their daily calorie intake and there has been a substantial increase in snacking habits over the past few decades. American children tend to consume snacks that are calorie-rich and nutrient-poor, which is concerning when more than 30% of children and adolescents are overweight or obese.
Data from the National Health and Nutrition Examination Survey show that children do not obtain enough calcium, vitamin D, fiber, and potassium, but have high intakes of calories, carbohydrates, and sodium. Snacks such as low-sugar yogurt, fresh fruit, raw vegetables, and nuts can help provide these needed nutrients in young children and preadolescents while controlling excess calories. Taking small steps to choose foods low in fat, salt and added sugar helps individuals and families make sure snacks chosen are healthy and are a positive addition to a healthy diet.