snacking

Snacking refers to consuming foods or beverages outside of the main meals of breakfast, lunch, and dinner. Snacks can be planned or opportunistic and may serve to curb hunger, maintain energy between activities, or complement nutrient intake. They can be consumed for convenience, social reasons, or taste.

Common healthy snack options include fruit, vegetables with dip, yogurt, nuts, seeds, whole-grain crackers with cheese, and low-fat dairy. Snacks tend to emphasize protein, fiber, or both. In contrast, many widely available snacks are energy-dense and nutrient-poor, such as candy, pastries, chips, and sugary drinks.

Health effects of snacking depend on what and how much is eaten. Snacking can help control appetite and support steady blood glucose, particularly when snacks include protein or fiber. It may benefit people with high energy needs or those engaged in prolonged physical activity. Conversely, frequent consumption of high-sugar or high-fat snacks can increase total daily calories and reduce overall diet quality, potentially contributing to weight gain if energy intake exceeds expenditure.

Cultural and demographic patterns vary widely. Snacking is influenced by dietary guidelines, meal structure, work patterns, and access to foods. Some societies emphasize small, frequent meals with snacks, while others emphasize three larger meals.

Practical guidance for healthier snacking includes planning snacks to align with energy needs, choosing nutrient-dense options, combining protein with fiber, keeping portions moderate, and limiting added sugars and sodium. Regular dental hygiene is also advised after snacking.