A leading nutritionist has challenged the long-held belief that snacking between meals ruins your appetite, saying well-chosen healthy snacks can actually help manage hunger levels.
Rob Hobson has partnered with Bel UK, the company behind Babybel, The Laughing Cow and GoGo squeeZ, to create the Getting Snacktive Guide. The move comes as research commissioned by Bel UK found that more than six in 10 people are unsure whether a product labelled healthy really is.
Snacking habits and nutritional goals
The research shows that 58% of people pay close attention to the nutritional value of the snacks they choose, and nearly three quarters (73%) use snacks to add fruit, vegetables or dairy to their diet. For some, snacking is about specific health goals: 25% snack to maintain energy levels, 19% to boost protein intake, 15% to support gut health and 14% to support exercise and fitness.
Hobson says small, well-timed "top-ups" can help keep appetite levels steady rather than swinging between ravenous and overfull, as long as you snack the right way.
Expert advice on choosing snacks
"For generations, we've been told that eating between meals will ruin our appetite," he said. "But well-chosen snacks, eaten at the right time, can bridge the gap between meals, helping us manage hunger, maintain energy levels and provide nutritional top-ups."
The research found that the average person estimates that just 15% of their overall food intake comes from snacks. However, existing nutritional evidence shows snacks contribute around a quarter of our daily nutrient intake.
What to ask before snacking
Rather than asking "What do I fancy?", Hobson believes we should ask "What do I need?" and centre our snacking decisions around this question. He said: "The question isn't whether we should snack, but what we might need from that snack. That will be different for everyone and can change throughout the day."
For someone bridging the gap between lunch and a late dinner, that might mean something like cheese with wholegrain crackers and fruit. "Someone exercising might think about carbohydrates to help refuel and protein to support muscle recovery, while someone with a smaller appetite should choose a nutrient-dense snack such as fruit with nuts to provide useful nutrition without being too filling," he added.
David Brandman, managing director from the snacking group, said: "The way we eat is changing, snacks are increasingly being used for more than simply satisfying a craving, people want them to provide something useful too. Snacks account for a meaningful part of what we consume so we need to give them the same consideration we give our meals."
Angie Jefferson, registered dietitian at the British Nutrition Foundation, said: "Snacks are often seen as a treat or indulgence, but they can also be a valuable opportunity to add nutrients and healthy foods to our diets. Choosing nutrient-dense options can help boost intakes of fibre, protein, vitamins and minerals, including nutrients that are commonly under-consumed, such as calcium and iron. They can also encourage greater consumption of fruit, vegetables, pulses, nuts and seeds, helping people meet their nutritional needs and support a healthy, balanced diet."
