“Exploring the Snacking Dilemma: Are Snacks Good or Bad for You?”
Snacking has become an integral part of American culture, with a staggering 90 percent of Americans admitting to snacking at least once a day, as revealed in a Nutrients review from April 2023. Furthermore, data from the 2020 Food and Health Survey indicated that 26 percent of people indulge in multiple snacks daily.
Regrettably, market research has exposed an unsettling trend in snacking habits. After fruits, the most popular snack choices include cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, and cake. These ultra-processed packaged snacks are often packed with added sugars, refined carbs, unhealthy fats, and excessive calories, all of which can undermine a healthy diet.
Even seemingly healthy packaged foods can be deceiving, containing more calories, sugar, and fat than one might expect. Take granola bars, for instance; according to data from the U.S. Department of Agriculture (USDA), a 1.5-ounce granola bar can clock in at 180 calories and harbor 7 grams of fat, 2.6 grams of saturated fat, and over 12 grams of sugar—not exactly the nutritious snack you might have in mind.
So, are snacks a boon or a bane for your health? The answer isn’t as straightforward as it may seem. Snacks, by definition, refer to small quantities of food consumed between main meals. However, the nutritional quality of these snacks can vary widely, ranging from an apple to a cookie. Registered dietitian-nutritionists emphasize that snacks can be an opportunity to infuse your diet with essential vitamins, minerals, and fiber while curbing hunger between meals, potentially leading to smaller portions during your next sit-down meal.
For the healthiest snack choices, it’s advisable to steer clear of packaged foods and instead opt for options featuring fruits, vegetables, whole grains, and low-fat dairy products, as recommended by the Harvard T.H. Chan School of Public Health.
The negative reputation surrounding snacks likely arises from both the content of typical snacks (often heavily processed foods laden with added sugars and unhealthy fats) and the motivations and circumstances surrounding snacking. While snacks can be a useful tool for keeping hunger at bay until the next meal, they are frequently consumed out of habit or triggered by environmental cues (picture popcorn at the movies). Sometimes, snacks are indulged in purely for their taste or as a means to combat boredom.
Preparing snacks at home from whole, nutritious ingredients grants you the power to select healthier components. A well-planned, balanced snack should ideally include a protein source and healthy carbohydrates, especially fiber, to keep you feeling satisfied, as noted by MedlinePlus. If you lack access to refrigeration during the day, packing healthy snacks for school or work can be challenging. This is where delicious and nutritious nonperishable snack recipes can come to your rescue. Here are 12 healthy snacks that you can savor wherever you go!
Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Zoomer Zest journalist was involved in the writing and production of this article.
