Snacking is not as unhealthy as you might think

Snacking isn't just about chips, cookies, and chocolate, according to new research. Dutch millennials often opt for healthy foods like fruit, bread, and yogurt as snacks between meals, according to doctoral research by Mariëlle de Vaal. The study examined the dietary patterns of 264 young adults over a year, using a mobile app to record food and drink intake.

Participants reported snacking four to five times daily, with 64% of their snacks aligning with Dutch dietary guidelines. This suggests that many of these snacks can contribute to a balanced diet.

However, the study also revealed that the context and motives behind snacking matter as much as the food itself. A cucumber eaten at work in the morning to curb hunger may be seen as an "in-between meal," while the same cucumber could be labeled a "snack" during a social evening with friends. Similarly, coffee's meaning shifts depending on the situation: at work, it might be a functional snack, while at a social gathering, it could be viewed more as an indulgence.

De Vaal emphasizes that snacking is influenced by more than just hunger or thirst. People snack for various reasons, including habit, convenience, energy needs, relaxation, health concerns, and social interaction. These factors can vary depending on the setting—someone might snack differently at home or the office. The research challenges the traditional divide between meals and snacks, illustrating the growing trend known as "snackification."

Boundaries between meals and snacks are blurring, with foods traditionally considered part of a meal sometimes serving as snacks, and vice versa.

De Vaal describes snacking as a continuum, where food, context, consumption motives, and personal meaning continuously interact. Snacking isn't just about eating and drinking; it can also be a ritual, a moment of relaxation, or a way to connect with others. This insight calls for a different approach to dietary advice. Rather than solely discouraging snacking, guidance could take into account the situation in which people eat and drink.

For those looking to reduce sugar intake, De Vaal suggests personalized alternatives to specific sweet treats could be more effective than general advice to avoid snacking altogether.

The takeaway for consumers is clear: Consider not only what you eat and drink but also why. Understanding these patterns can help people tailor their snacking behavior to better fit their personal needs, potentially leading to healthier snacking habits. Ultimately, De Vaal asserts, snacking is not inherently unhealthy and it's time to change the negative perception often associated with the practice.