- American adults eat up to 500 calories a day in snacks, often junk food, a new study suggests.
- Snacking isn't necessarily bad, but it tends to involve processed food and added sugars.
A handful of chips here or a bite of chocolate there — many of us are used to grazing on sweet treats or savory tidbits throughout the day, especially during holiday festivities.
But snacking can add up to a whole meal's worth of calories and a lot of added sugar, a new study suggests.
Researchers from the Ohio State University looked at survey data from more than 20,000 American adults, and found that they ate 400 to 500 calories day in snacks, on average.
Snacking added up to almost 25% of daily calorie intake, mostly in the form of convenience foods without a lot of nutritional value, according to the study, published December 15 in PLOS Global Public Health.
The fact that people like to eat between meals isn't necessarily a surprise, or a problem. The USDA Dietary Guidelines for Americans recommend between 1,800 to 2,800 calories a day for adults, leaving plenty of room to have a few snacks of about 150 to 200 calories each, per Harvard Health.
However, snacks can throw off the balance of healthy eating habits, according to Christopher Taylor, senior author of the study and professor of medical dietetics at The Ohio State University.
"The magnitude of the impact isn't realized until you actually look at it," Taylor said in a press release. "You know what dinner is going to be: a protein, a side dish or two. But if you eat a meal of what you eat for snacks, it becomes a completely different scenario of, generally, carbohydrates, sugars, not much protein, not much fruit, not a vegetable. So it's not a fully well-rounded meal.
Most convenient snacking foods are highly processed, which research suggests can increase the risk of diseases like cancer and also prompt us to eat more than we would otherwise.
Snacking can also be a huge source of added sugars, including sugary drinks, which can also contribute to health concerns, studies suggest.
The study found that typical snacking habits added up to 20 grams of extra sugar per day, but less than two grams of fiber, an important nutrient for fullness and healthy metabolism.
Changing your snack habits isn't just a matter of cutting back on junk food, but also making sure you have nutritious foods available instead, according to Taylor.
"We need to go from just less added sugar to healthier snacking patterns," he said in the press release. "When you take something out, you have to put something back in, and the substitution becomes just as important as the removal."
Healthier snacks with protein and fiber can boost energy and help you feel more full
You don't have to give up snacking to eat healthier, and some simple swaps can help you get more nutrients into your between-meal munchies, dietitians have previously told Business Insider.
One strategy is to reach for snacks that include a source of protein, as well as a fruit or vegetable, to make healthy eating easier.
Protein can help you feel more full, and support muscle-building. The fiber in produce also helps with satiety and can help balance blood sugar for stable energy, in addition to long-term health benefits like lower risk of diseases.
Examples of high-protein, high-fiber snacks include:
Greek yogurt with berries, seeds, and even a bit of dark chocolate
Hummus and chopped veggies like carrots, bell peppers, or cucumbers
A smoothie with fruit, greens, and protein powder
Crunchy chickpeas with your favorite seasonings
String cheese or other single-serve cheese with whole-grain crackers
Other smart strategies include setting yourself up for success by shopping for healthy snacks and keeping sugary or processed foods off of your grocery list, since you'll be less tempted to indulge if they aren't within reach.
And when it comes to eating healthier on the holidays or other treat-laden situations, it can help to prepare by filling up on nutrient-dense options before you head to that party or dinner event.