Hunter Boyce | The Atlanta Journal-Constitution (TNS)
There are many reasons why people snack, from boredom to corporate marketing. Not all snacks are equal, though. Some can improve your diet, while others can make you feel bloated and tired. In America, many people are eating more of the unhealthy snacks.
According to the Harvard T.H. Chan School of Public Health, the most common snacks in U.S. households include fruit, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, nuts, seeds, tea, and yogurt. Some of these snacks, like nuts and seeds, can give you an energy boost in appropriate amounts. However, cake is likely to cause unhealthy sugar crashes.
The value of a snack is determined not only by the food itself but also by good snacking habits, such as what you snack on, the reasons for snacking, how often you snack, and how snacks fit into your overall eating plan. It may take time to figure out these factors for your personal life, but scientists have conducted studies to help with the process.
“Research has identified various reasons for snacking: hunger, social/food culture, distracted eating, boredom, indulgence, and food insecurity,” the Harvard school stated. “Along with the widespread availability of snacks in our food environment, marketing may also play a role. The food and beverage industry spends nearly $14 billion annually on advertising in the US, with more than 80% of it promoting fast food, sugary drinks, candy, and other unhealthy snacks.”
While Americans snack for various reasons, one thing is certain: They definitely snack.
In a 2020 survey by the International Food Information Council, about a quarter of Americans reported snacking multiple times a day. Another third said they snack at least once a day. The most common reasons for snacking were hunger, thirst, a desire for a sweet or salty treat, and the availability of snack foods.
Approximately 40% said they occasionally replaced meals — most often lunch — with snacks, and 25% said they sometimes skipped meals altogether. If you are going to snack, you have some healthy options to choose from.
The Dietary Guidelines for Americans recommend consuming nutrient-rich snacks, such as raw vegetables, fresh fruit, nuts, and plain yogurt.
“Choose which snacks will satisfy you,” the Harvard school advised. “A satisfying snack will ease hunger, be enjoyable, and help you forget about food until your next meal. Think about your last snack — did you still feel hungry or want to keep eating shortly after finishing one portion? Studies show that snacking on whole foods containing protein, fiber, and whole grains (e.g., nuts, yogurt, popcorn) increases satisfaction.”
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