According to a study published in PLOS GLOBAL, Americans are consuming a meal’s worth of calories in snacks. Below are interesting highlights from the study which included over 20,000 adults.
- Snacks make up 22% of daily calories (about 500 calories).
- Over 60% of these calories come from snacks, sweets, alcoholic and non-alcoholic beverages.
- Only 5% of these calories come from fruits and veggies.
- The average daily intake of fiber specifically from snacks is 3 grams.
Should we stop snacking throughout the day?
Let’s get one thing straight: snacking isn’t the villain. But let’s also not pretend the snack aisle at your average grocery store is doing anyone any favors. Rows of shiny packaging filled with ultra-processed options and unpronounceable ingredients don’t exactly scream nourishment.
So… should we just stop snacking altogether?
Not necessarily. Snacking can absolutely support your health goals when done intentionally.
The Truth About Snacking
Snacks can act as powerful tools when used strategically. The right snack can bridge the gap between meals, prevent energy crashes, and help you avoid ravenous meal-time decisions that don’t align with your goals.
But here’s where things get murky: many people snack out of habit, boredom, or stress. And when we’re not tuned in to why we’re snacking—or what our bodies actually need—those handfuls of random snacks can sabotage progress.
That’s why inside the Cultivate Nutrition programs, we go beyond “just eat healthy.”
We help you:
- Get clear on when your body actually needs a snack
- Build satisfying snack pairings that promote weight loss
- Feel more energized between meals instead of hitting that 3pm wall
This is the difference between mindless munching… and mindful nourishment.
Do You Need to Snack?
The answer? It depends.
If your meals are balanced and keep you full for 3–5 hours, you might not need a snack. In fact, spacing meals out can give your digestive system time to rest and reset to support smoother digestion and less inflammation.
But if you’re going more than 5 hours without eating, or notice yourself fading mid-afternoon, a strategic snack might be exactly what your body needs.
Two Nutrients That Make or Break a Snack
To make a snack work for you, focus on two essentials:
- Produce (think veggies and/or fruit)
- Protein
This combo helps regulate blood sugar, boost energy, support digestion, and promote satiety so you feel satisfied, not sluggish. And (bonus points!) this combo naturally stimulates your own GLP-1, a peptide hormone that plays a role in weight loss and weight management.
Try these snack pairings to keep your body fueled:
- Carrots, Hummus, Hard-Boiled Egg
- Banana, Cashew Butter
- Greek Yogurt Dip, Bell Peppers
- Smoothie with Spinach, Banana, Blueberries and Kefir
“The best healthy habit to prevent poor impulse food choices is to be armed with your go-to healthy snacks when hunger strikes.” – Mary Stewart, RDN
Smart Snacks for a Busy Life
If your schedule doesn’t allow for chopping, prepping, and packing every day (who’s does?), these convenient options are great to stash in your bag, car, or desk:
- Unsweetened Justin’s Nut Butter Packet & Apple
- New Primal Meat Sticks & Sliced Bell Peppers and Carrots
- Poshi & Dried Chickpeas
Inside Prime Your Body, you’ll get even more snack ideas tailored to your goals, lifestyle, and digestive needs—so you’re never stuck wondering what to eat on-the-go.
The Real Problem
Snacking isn’t the problem. Mindless snacking is.
By tuning into your hunger cues and pairing the right foods together at the right times, snacks can become a key player in your journey to better energy, weight loss, and improved digestion.
And if you’re tired of guessing what your body needs, the Prime Your Body program gives you a proven framework to eat smarter.
Because when you know how to fuel your body on purpose, every bite becomes a step toward the results you want.
