The snacking conundrum   |09 December 2023

We’ve all been there! Standing in a supermarket aisle surrounded by attractive packages of different types of snacks. Some promising to give you a ‘boost of energy’, another promising you it’s full of ‘natural ingredients’ and yet another telling you it’s ‘low-fat’.

At a certain point you even forget why you came shopping in the first place. The next thing you know, you are leaving the supermarket with more than you bargained for. After all, most of us do not plan to buy snack foods but it somehow always ends up in our shopping basket, whether or not we have kids.

So what is the science behind snacking? There is so much information out there that it is easy to become confused. Let us begin by defining the term snacking. Although there is no set definition, snacking simply means that you eat or drink something, whether or not it is healthy, in between your main meals.

People snack for different reasons. The main reason is of course hunger but many times a person may snack simply because of availability of food, they are distracted or bored, the social situation they are in such as at a party or gathering with friends or simply because of poor eating habits. Snacks can be an important part of a healthy and balanced diet but they can also cause adverse health problems. The main differentiating factor is what you snack on, when you snack, why you snack, how often you snack and how snacking fits into your overall daily eating pattern.

Not all snacks are equal

The research on snacking and its effects on health are mixed and for good reasons. The main one of course being that there is no scientific definition for the term ‘snack’. In fact, many times the description for snack foods are refined, highly processed foods of low nutritional value, which are high in energy (calories), saturated fats, sugar and salt. These are often termed as junk foods. This would include for example foods like chips, crisps, biscuits, cakes, sweets, chocolate, ice-cream, soft drinks, juice, cordial, slush and fast foods like hot dog, pizza and burger.

The line can often become blurred however between a snack and a meal when looking at portion sizes of certain foods. For example, a slice of pizza might be considered as a snack but the whole pizza is more of a meal than a snack. Other fast food options like hot dog or burger that some people may view as a snack fits more into the category of a meal because of its much larger portion and energy density.

Junk food and fast food unfortunately usually makes up the bulk of what people choose as snacks. Their ready availability, taste and cultural acceptability makes them an ideal choice for most people even when they are not hungry. Because of their lower nutritional value and higher energy content however, they increase your risk of many health complications over time. This includes excessive body fat or obesity, and its complications such as diabetes, high blood pressure and cardiovascular diseases. Some people may also have mental health conditions such as depressions and eating disorders including binge eating as a result of these poor food choices.

In reality, a snack does not have to be limited to only junk foods. If a person feels hungry, which is a valid reason for a snack, they should consider a healthy option that is nutrient-dense. This includes food options comprising fruits, vegetables, milk products, eggs, fish, nuts, wholegrains and healthy fats.

Healthy snacks

The best time to incorporate a healthy snack is when there is a long gap in between your main meals. For instance, if you had lunch at 12pm and planning to eat dinner at around 7pm, then that is a gap of about seven hours. Most people start to experience low energy levels or hunger at least three to four hours after their last meal depending on its composition and the amount consumed. For some people therefore, choosing a healthy snack can help prevent excessive eating at the next meal. But just because it is healthy, it does not mean that you can eat as much as you want. Be mindful of portion size especially if you will be having another main meal later.

A healthy snack does not have to be an expensive protein bar or shake being sold in a health store. It is whole, natural and minimally processed foods that you already most likely have in your fridge or cabinet already. When you consider your snack aim for a combination of low to moderate carbohydrate content for an energy boost and moderate to high protein for satiety until your next meal. Other things to be on the lookout for include fibre, unsaturated fats, vitamins, minerals and antioxidants.

A readily available snack option that most people have on hand is fruits and vegetables. They can be eaten whole or prepared in a number of ways to make them even more interesting. You could make a fruit salad or fruit platter which would then allow you to select a variety of fruits. You may pair fruits with a protein source like yoghurt or blend it into a smoothie using milk. Vegetables can be cut into sticks or shapes and paired with a yoghurt or cheese dip. When it comes to fruits and vegetables, try to have it raw and minimise cooking as excessive heat can destroy some of the vitamins and minerals.

Other great snack options include cheese which can be eaten by itself, or with vegetables or wholegrain crackers or bread. You can also have plain, unsweetened yoghurt or milk. Yoghurt and milk can be added with other ingredients like fruits, vegetables and wholegrain cereals or used as base for smoothies, pancakes and muffins.

Eggs is another great protein option that can be prepared in a variety of ways. They can be boiled and eaten as is or paired with wholegrain bread or crackers. Eggs can also be transformed into a frittata or omelette with some added vegetables of your choice, just be mindful of portion size here as this can easily transform into a main meal. Eggs can also be incorporated into pancake or muffin batter or other healthy baked goods.

Nuts and seeds are another popular snack as it contains both carbohydrates and protein. It is also rich in fibre and unsaturated fats. So, a little goes a long way in terms of keeping you full. You can mix the nuts and seeds together or have it individually. Nuts and seeds can also be included in smoothies, pancakes, muffins and homemade bars. They are quite versatile and work well in both savoury or sweet dishes.

Before we go, we just want to share a few additional tips. Firstly, limit snacking to when you genuinely feel hungry. Many of us eat just for the sake of eating but it is so important to listen to your body to avoid overeating. Secondly be cautious of your snack options. Be wary of marketing ploys especially when it comes to packaged foods with low nutritional value. Finally, keep it simple. Choose affordable ingredients that you already buy as part of your weekly shopping.

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Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH Team