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Snacking, And How To Snack Healthily

Written by: Consultant Dietitian from Global Precision Wellness

Why do you snack so much?

 Have you ever finished off an entire pack of potato chips in just one sitting? Are snacks good or bad? Snacks are generally defined as small bites consumed between meals [1]. Since the Covid-19 pandemic, Malaysians have experienced significant changes in traditional food purchasing patterns and dietary habits. One noticeable shift is an increased reliance on snacking, which has become a source of comfort for many.

According to the Mondelez International (Malaysia) Consumer Survey 2021, which aimed to gather insights on snacking habits and mindful eating, nearly three-quarters of participants reported snacking to de-stress and unwind. Meanwhile, 42% said they snacked to satisfy hunger between meals. Interestingly, only 3 out of 10 Malaysians consider the nutritional content of their snacks to be important. When it comes to the concept of mindful snacking, just 58% of respondents defined it as a positive approach to eating with intention, reason, and attention [2].

Snacks can absolutely be a regular and beneficial part of a healthy diet, but they can also lead to health concerns. What differentiates the two outcomes is a person’s snacking behavior — including what you snack on, why you snack, how often, and how snacks fit into your overall eating plan [1,3]. So, how can we snack more healthily and mindfully?

Snacking Tips

1. Focus First on Nourishing Meals
It’s essential to establish balanced meals before adjusting your snacking habits. Excessive snacking can reduce appetite during mealtimes or even lead to skipping meals altogether, increasing the risk of missing out on important nutrients [4]. The number of snacks you need varies based on your activity level and meal sizes. For example, active individuals may prefer 2–3 snacks per day, while a more sedentary person may do well with one or none [2].

2. Snack Mindfully, Not Mindlessly
“Mindful snacking” is a behavioral approach that emphasizes eating with intention and attention [5]. It’s important to stay aware of your body’s internal cues and accurately identify hunger versus thirst. Many people confuse thirst for hunger, which leads to unnecessary eating and dehydration. Dehydration, in turn, can make you feel tired and sluggish — prompting you to reach for sugary snacks to perk up [5,6].

Take a moment to understand your intent before reaching for food. Avoid snacking while distracted. Instead, take a break, focus solely on your snack, and savor it. This practice promotes a healthier relationship with food, reduces overeating, and improves overall diet quality [5].

3. Build Up a Stock of Healthy Snacks
Research shows you’re more likely to choose a healthy snack if it’s convenient and easily accessible. The best way to avoid unhealthy snacks is to not buy them in the first place — or at least store them out of sight. Keep healthier options, like fruits and nuts, in visible and accessible spots [3,7].

For instance, place a fruit bowl on the counter and store nutritious items such as yogurt (preferably unsweetened), cheese, dried fruits, and nuts at eye level. These nutrient-dense options are more satisfying and help establish long-term healthy eating habits.

4. The Combo Snack
Many prepackaged snacks are loaded with added sugars, salt, and unhealthy fats, while being low in nutrients. Always check the nutrition label. Instead of relying on processed snacks, go for whole, fresh foods. Ideal snacks contain a mix of food groups like fruits, vegetables, proteins, grains, and dairy [7].

Balanced snacks keep you fuller for longer and help stabilize blood sugar levels. For example, pair a banana (carbohydrate) with a few nuts (protein and fat), or spread peanut butter (protein and fat) on whole-grain crackers (carbohydrate). Your snacks should be enjoyable, simple to prepare, filling, and nutritious.

5. Pay Attention to Portion Sizes
Portion size depends on your daily caloric needs. A snack should provide enough energy to hold you over without interfering with your main meals. Aim for about 150–250 calories per snack. This could be something like an apple with a tablespoon of peanut butter, or a small serving of yogurt with nuts and seeds.

If you opt for packaged snacks like chips or dried fruit, be sure to check the Nutrition Information Panel to determine the serving size [8]. When you’re on the go, skip the candy bars — instead, prepare your own trail mix or pick up a fruit like an apple or banana from a nearby store.

In Conclusion

Gaining a deeper understanding of healthy snacking can empower us to plan ahead and align our choices with personal health goals. And remember — it’s perfectly okay to indulge in an unhealthy snack occasionally. The key lies in variety, balance, and moderation.

Our Global Precision Wellness consultant dietitian team is here to support you on your health journey. Whether you’re looking for personalized advice or long-term strategies, we’re ready to help. Come connect with us today.

Reference List

  1. Hess J, Jonnalagadda S, Slavin J. What Is a Snack, Why Do We Snack, and How Can We Choose Better Snacks? A Review of the Definitions of Snacking, Motivations to Snack, Contributions to Dietary Intake, and Recommendations for Improvement. Advances in Nutrition. 2016;7(3):466-475.
  2. [Internet]. Mondelezinternational.com. 2021 [cited 12 January 2022]. Available from: https://www.mondelezinternational.com/-/media/Mondelez/Country/Malaysia/Press-Releases/2021/Mondelz_International_Leads_the_Future_of_Snacking_Mar2021.pdf
  3. The Science of Snacking [Internet]. The Nutrition Source. [cited 12 January 2022]. Available from: https://www.hsph.harvard.edu/nutritionsource/snacking/
  4. Smart Snacking for Adults and Teens [Internet]. Eatright.org. 2017 [cited 12 January 2022]. Available from: https://www.eatright.org/-/media/files/eatrightdocuments/nnm/smartsnackingforadultsandteens.pdf
  5. Mindful eating applied to snacking: a promising behavioral approach supported by research [Internet]. Mondelezinternationalnutritionscience.com. 2017 [cited 12 January 2022]. Available from: https://www.mondelezinternationalnutritionscience.com/~/media/mondeleznutritionscience/com/files/pdf/beneficial-carbohydrates/icn%202017_symposium%20book.pdf?la=en-us
  6. eMag D. Hunger vs thirst: know the difference [Internet]. Diabetes South Africa. [cited 12 January 2022]. Available from: https://www.diabetessa.org.za/hunger-vs-thirst-know-the-difference/
  7. 7 ways to snack smarter – Harvard Health [Internet]. Harvard Health. 2019 [cited 12 January 2022]. Available from: https://www.health.harvard.edu/staying-healthy/7-ways-to-snack-smarter
  8. Serving and Portion Sizes: How Much Should I Eat? [Internet]. National Institute on Aging. [cited 12 January 2022]. Available from: https://www.nia.nih.gov/health/serving-and-portion-sizes-how-much-should-i-eat
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