WM Snacks and Your Goals: Navigating Smart Choices for Weight Loss and Wellness

Meal and Snack Patterns in the U.S.

How do you compare to other Americans?

Among American adults:

• 58% have 3 meals a day
• 35% have 2 meals a day
• 20-25% have 1 snack a day
• 20-25% have 2 snacks a day
• Over 90% report snacking at least once most days

This is according to data from the USDA and CDC: NHANES: What We Eat in American (WWEIA)

What’s a Snack?

There isn’t a standard definition of a “snack.” Here are some ways to define it.

• By choice of which food(s) and/or beverage(s) are consumed: A snack is “consumption of a ‘snack food’”
• By timing or amount: A snack is an “eating occasion that’s not a meal (breakfast, brunch, lunch, dinner, supper)”
• By location or circumstance: A snack is “eating while standing or away from table”

Snack Nutritional Value

On a per-calorie basis compared to meals, snacks tend to have more:

• Carbohydrates
• Sugar
• Sodium
• Calcium

And less:

• Protein
• Fiber
• Fat

This is according to data from the USDA and CDC: NHANES: What We Eat in America (WWEIA)

Cereal, chips, crackers, and fruit-flavored, sugar-sweetened yogurt are examples. 

Should You Snack? US and International Snack Recommendations

The US Dietary Guidelines don’t have a prescriptive recommendation for snacks. If you do snack, the Dietary Guidelines suggest that you: 

• Use snacks to increase consumption of fruits and other whole foods
• Use snacks to increase consumption of dairy products
• Plan snacks so you can make healthier choices and have improved weight control

The Dietary Guidelines also provide examples of snacks: 

• Air-popped popcorn
• Greek yogurt with peaches
• Carrot sticks and hummus
• Apple slices

Here are some examples of recommendations from other countries based on their guidelines. 

Foods to choose: 

• Brazil: nuts, dairy, fruit
• Australia: legumes, nuts, seeds
• Canada: fruit
• England: dried fruit in the evening
• France: yogurt, milk, fruit, fruit juice, vegetables, bread with butter or jam
• Greece: nuts, seeds, fruit
• Greenland: Fruit or vegetable, crisp bread, dried fish
• Switzerland: fruit, vegetables, cheese, whole-grain breads, yogurt, milk, nuts

Additional Tips

• Brazil, Greenland, Nordic: snacking is discouraged or should be limited
• Canada: Yogurt (women of childbearing age)
• Switzerland: limit sweets and fatty, salty foods
• Canada: limit salty snacks

Each of the countries listed above has a lower obesity rate than in the U.S.

Common Reasons for Snacking

These are some common reasons for snacking, and tips for making the most of your snacks. 

Hunger

• Regular meals and snacks make hunger more predictable
• Plan snacks ahead of time to make sure they are filling within calorie goals
• Assess hunger before eating
• Choose foods with more filling nutrients like protein and fiber

Nutrition

• Snacks can complement and supplement nutrition from meals 
• Fiber, protein, and calcium
• Vegetables, legumes, fruit, tuna, reduced-fat dairy products
• Quick tip: “snack foods” are unlikely to fill in your gaps!

Cravings

• Prepare a substitute that is healthier but satisfies the desire
• Enjoy a little
• Plan a small amount regularly or ahead of time
• Have some raw vegetables and water first
• Slow down and sit down
• Select higher-fiber and protein foods to stabilize blood sugar

Stress and Emotional Eating

• Plan activities to prevent boredom and mindless eating
• Sit down before eating
• Integrate stress management strategies into daily life
• Plan and practice strategies to manage emotions appropriately in the moment

Social and Environmental Cues

• Have a healthy swap ready
• Is it habit or hunger?
• Avoid predictable triggers: go a different route, put snack foods at the back of the pantry or fridge

Planning snacks

When possible, plan snacks ahead of time so you can always have healthy foods available. 

You can also look at food groups to plan snacks. Here are components you can consider.

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Here are some sample snacks.

• Whole-grain pasta salad with vegetables and vinaigrette
• Whole-grain bread wtih eggplant spread
• Tuna salad on whole-grain crackers
• Pear with goat cheese

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Here are some sample low-carb snacks.

• Chicken or shrimp skewers with vegetables
• Baked kale chips with olive oil and parmesan cheese
• Cottage cheese with vegetables and seeds

You can plan your snacks using calorie counts according to how many calories you have left in the day after accounting for meals. Here are some sample patterns for a 2,000-calorie diet.

• 3 meals, no snacks: 600-700 calories per meal
• 3 meals, 2 snacks: 400-500 calories per meal, 200-300 calories per snack
• 2 meals, 4 snacks: 500-600 calories per meal, 200-300 calories per snack

Make Snacks Work for You

Eat slowly and mindfully so you get full when you snack. It takes 20 minutes to feel full, so try eating more slowly to give yourself time to register fullness. 

Sit down when you eat your snack. This helps you plan what you’re eating. It also helps you stay aware of what you’re consuming. In addition, sitting down lets you focus on, and enjoy, your snack so it’s more satisfying. 

Here are some options you may find in convenience stores and fast food joints.

• Raw vegetables like carrots or celery sticks
• Side salads or salads with grilled chicken and light dressing
• Oatmeal or whole-grain cereal
• Fresh fruit or fruit cup
• Yogurt or yogurt parfait

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