If you’re looking to eat better in 2024, focus on your snacking habits

For those who want to enhance their nutritional habits, focusing on your snacking patterns could be a good starting point. Although snacks hold the power to increase nutrient consumption and sustain energy between meals, in reality, most snack choices don't. It is crucial to reconsider your snacking rituals before rushing into the latest dieting trend, as they might be hindering your healthy food goals. A study involving more than 20,000 Americans discovered that people generally consume an extra 400-500 calories daily through snacks. In terms of caloric intake, snacks accounted for approximately a full meal's worth of calories, around 22% of daily calories, with minimal nutritional benefit. Published in PLOS Global Public Health, the research suggests that snacks were mostly laden with carbohydrates, high fats, confectionary items, alcohol, and sugar-sweetened drinks. Healthy snacking can regulate appetite and maintain stable energy levels during extended intervals between meals. Some people may need to consume snacks more frequently, such as those trying to gain weight, manage blood sugar levels, athletes requiring higher energy, or ones who are quickly satiated. To maximize benefits, select nutritious snacks and cultivate mindful snacking habits. The right snack choices can prevent you from feeling excessively hungry and can stabilize blood sugar, appetite and energy levels. Go for protein and fiber-rich snacks such as apple slices with nut butter, whole grain crackers with cheese, turkey or guacamole on a tortilla, or a hard-boiled egg with vegetables and hummus. If possible, try crafting snacks requiring more prep time, like tuna salad, steamed edamame or a protein shake. Use applications like MyFitnessPal, Cronometer or Lifesum to track your food intake and understand the nutritional impact of your snacks. Over-snacking may compromise proper meal consumption. Implement a meal and snack timetable that prioritizes balanced food intake and curbs thoughtless munching. Decide on healthy snacks that align well with your daily dietary needs. Always have nutritious snacks and drinks for on-the-go consumption. It's common to give in to unhealthy snacks and sweetened beverages when out, so plan accordingly with smart snacks ready. Your food environment strongly influences your dietary habits, so instead of keeping unhealthy snacks within reach, maintain ready-to-consume nutritious snacks in prominent places in your refrigerator and pantry. Lastly, try to opt for unsweetened or low-sugar drinks over sugary ones to stay adequately hydrated.