The Latest Buzz on Snacking
Whether it’s a quick bite on the way to work, a mid-day energy boost, or a sweet treat before settling in for the night, snacking has become increasingly prevalent in today’s society. In fact, about 50% of all eating occasions are snacking, according to Shelley Balanko, PhD, distinguished expert on snacking trends with The Hartman Group, who spoke at a January 2019 nutrition conference in Toronto, Canada.
With snacks quickly becoming a staple in the everyday eating pattern of individuals, families, and children, you may be wondering how this evolution of snacking has come to be and where this new norm fits into a healthy lifestyle. That’s why I’m sharing some of the latest findings on how traditional meal times are being redefined and why “snackification” is becoming an increasingly mainstream term.
The Snackification of America
While many people view snacks as an integral part of their everyday routine, this was not always the case. Snacking was once thought of as being somewhat peculiar, with society favoring the traditional 3-a-day meal pattern. However, social, economic, and cultural shifts have redefined the eating behaviors and norms of today. Everything from what we do, how we shop, and what we value are all continuously evolving, according to Balanko. This in turn has heightened the acceptability of snacking while bringing a new-found ease into busy lifestyles.
Today, traditional meals are frequently being replaced or accompanied by individualized snacks, particularly in younger consumers, because they offer variety and the ability to explore new foods. This veers away from a more predictable eating pattern, and brings a fresh outlook on the world of food possibilities. In fact, 47% of consumers say that most days they can’t get through the day without a snack. If this sounds like you, you are not alone! “91% of consumers snack multiple times throughout the day, and of this, 8% forego meals altogether in favor of all-day snacking,” says Balanko.
Customized Balance within Modern Snacking
As overall dinner consumption declines, not only has snacking increased among consumers, but so has expectations of what a snack should be and the benefit associated with it. According to Balanko, there are three main components that help to characterize the modern snacking framework: nourishment, optimization, and pleasure.
Nourishment snacks are viewed as a way to relieve hunger, sustain energy, and keep the body running to its full potential. These snacks likely include a good source of whole grains, fiber, protein, and fat. Optimization snacks aim to give the body quick energy, help it to recover, increase mental focus, and alleviate stress. Some snack choices might include protein, caffeine, specific vitamins and minerals, antioxidants, or other foods low in sugar. Pleasure snacks are often used as an indulgence, reward, comfort, or to satisfy craving. These snacks may provide a distinctive flavor, nostalgia, eye-catching beauty, or an overall enjoyable experience. When looking at the trends of these three main categories, Balanko reports that 56% of all snacking occasions reflect a need for nourishment, 34% reflect a need for optimization, and 49% reflect a need for pleasure.
So what does all of this mean? Snacks are no longer seen as empty calories or something to just mindlessly eat. Instead, consumers view snacks as a way to meet specific needs, expecting more out of the foods that are consumed. Snack choices are often based on the priorities that are unique to each person and may fluctuate weekly, daily, or even momentarily, says Balanko. Although late-night snacking has decreased from 33% to 26%, largely due to millennials, snacking generally tends to steadily increase as the day progresses. This pattern often starts out with nutrient-dense snacks to nourish and optimize, and ends with a desire for pleasure snacks as the day comes to a close.
If you find yourself wondering why you are snacking excessively on certain days but less on others, you may be experiencing the cyclical ebb and flow of snacking behavior. According to Balanko, as the week progresses the traditional eating structure tends to relax and there is an increased emphasis on leisure and socialization. The desire of comfort and reward from a stressful workweek may increase and alter the types of snacks consumed. Balanko states, “Accessibility to diverse food types and brands enables constant consumption and requires greater restraint.”
A Shift Towards Mindful, Nutrient-Dense Snacking
As size, frequency, and timing of meals change, it can be easy to get into the habit of unhealthful snacking, which can over time lead to health concerns. While it is always wise to be mindful of the quantity of snacks you consume and how they fit in with the rest of your meals, a large focus should be placed on the quality of the snacks. Balanko states that “mini-meals” often blur the line between meal and snack. Leftovers are a great example of a snack gone “mini-meal”. While it’s great to repurpose leftovers into the next snack, be wary of portion control if your snack becomes an accidental fourth meal that you cannot afford in your energy balance for the day.
In general, it is important to recognize that there is a big difference between snacking on a bag of potato chips while watching your favorite show versus a handful of wholesome trail mix full of plant based protein and fiber while on your morning walk. With a growing understanding of this distinction, Balanko notes that 38% of individuals have reported a changed snacking habit over the past 5 years transitioning to healthier choices, including more fruits, vegetables, and decreased portion sizes. This movement towards overall health and wellness has allowed grocery stores and restaurants to see the demand for food items that provide optimal nutrition, convenience, and benefit to the body. This shift has provided consumers with many options, depending on their eating pattern choices and lifestyle. With snackification continuing to grow in popularity, redefining traditional meal times, an increased awareness among consumers, and interest in fresh, less processed foods that provide sustained energy holds promise for a healthier tomorrow.
Written by Clara Paternite, Dietetic Intern with Sharon Palmer, MSFS, RDN
Image: Baked Pear Trail Mix, Sharon Palmer, MSFS, RDN