A new study found that nearly 25% of the calories Americans eat come from snacks. People usually have about 400 to 500 snack calories a day, which often lack important stuff like protein and vitamins. That’s more than the calories in an average breakfast.
The study looked at what 23,708 adults ate between 2005 and 2016. It showed that snacks play a big role in what we eat, even though we don’t plan them like regular meals.
Most snacks are quick and not planned out. They’re often high in fats and carbs, like convenience foods and sweets. Veggies and fruits are not as popular for snacking.
People with diabetes tend to eat fewer sugary snacks, which makes sense for managing the condition.
But there are some issues with the study. It only shows what people ate on one day, so it might not represent their usual snacks.
Experts say not all snacking is bad. Snacking can help keep energy and blood sugar stable, but choosing the wrong snacks—ones with lots of sugar and unhealthy fats—can cause problems in the long run.
The advice is to pick snacks with good stuff like healthy fats, carbs, and protein. Instead of just having chips or fruit alone, pair them up with healthier options like nuts or veggies.
Choosing less processed foods—like fresh fruits and veggies instead of chips—can make a big difference in how healthy your snacks are.
Good snack choices include fruits, veggies, nuts, eggs, whole grains, and popcorn. And watching portion sizes by putting snacks on a plate helps you not overeat.
Overall, the study suggests making smarter choices about snacks and having a well-balanced eating plan throughout the day.
