Snacking is simultaneously popular and verboten. While snacking often gets a bad rap, both adults and children end up consuming a large portion of their daily nutrition from snacks, not just from regular meals. In fact, the meal occasion is declining among some groups, namely adolescents, and overall, the number of total daily eating occasions is on the rise. Just over half (56%) of Americans replace traditional meals with snacking or by eating smaller meals at least once per day. This, according to the 2024 IFIC Food & Health Survey, paints snacking as its own eating pattern, one with increasing favor among Gen Z and Millennials.

Let us review some of the top findings from the IFIC Expert Webinar on snacking:

1. What is a snack? Well, so far, researchers say it is difficult to define.
Nutrition researchers have yet to coalesce around a consistent definition. This lag is considered an obstacle to deeper understanding of snacking habits and necessary change to improve diet quality. But that information deficit has not stopped consumers: when asked what they call eating or drinking between meals, most people (89%) say “snacking.” As researchers try to adopt terminology, they consider a multitude of factors making it challenging to gain widespread consensus.

2. Fruit is the most popular snack category.
Results from the IFIC Spotlight Survey on Snacking point to fruit as the food group consumers seek most often in their snacks. The fact that consumers most often choose fruit comes as no surprise. Consumers also tell us they enjoy a sweet taste when snacking, which fruit tends to provide. Furthermore, fruit is convenient, portable, and nutritious.

3. Snacking leans toward spontaneity.
IFIC research shows that two in three Americans say their snacks are more likely to be spontaneous than planned—a point that further supports choosing something grab-and-go like fruit, as noted above. Another one in five consumers say their snacking approach is more a 50-50 mix of both planning and spontaneity. Only one out of ten consumers are more likely to engage in advanced planning for snacking.

4. Snack healthfulness declines as the day progresses.
Americans’ snacks follow a trajectory of declining nutrition as the day progresses. While fewer people snack in the morning, that timeframe is considered the healthiest snacking window. Afternoon and evening are not far behind, but late-night snacking, as consumers perceive it, approaches unhealthy. This may coincide with elevated emotional discomfort or boredom.

5. People are going to snack, so let snacks contribute to a healthy diet.
In some circles, snacks are viewed as “bad” or something to avoid, in part because of the perception snacking could “spoil your dinner” or otherwise derail nutrition goals. We know that consumers are snacking, and some are even replacing traditional meals with snacks. In fact, approximately 20% of calories come from snacking.

Since consumers will continue to snack, an opportunity exists to shift some snacks to more nutrient dense choices. Healthy dietary patterns can be constructed in many ways to suit different life stages, cultural practices, and incomes.

Here are a few tips:

• Consider under-consumed food groups first when selecting snacks. Food groups like whole grains, vegetables and pulses, fruits, and dairy will favorably shift overall diet quality.
• Incorporate a few food groups to ensure snacks are nutritious, balanced, and satisfying.
• Pick protein-packed and high-fiber foods to feel fuller longer and provide lasting energy.
• Focus on identifying true hunger as something distinct from boredom.

Whether you seek information on mindful snacking, navigating late-night snacking, or snacking and weight management, IFIC has educational content on the ready at www.foodinsight.org.