Hey Lykkers! We all love to snack, right? Whether it's a mid-afternoon pick-me-up or a late-night craving, snacking is a part of our daily routine. But did you know that snacking can actually have a big impact on your health?

In fact, according to a 2022 survey by Food Insight, 73% of people snack at least once a day. But the real question is—are your snacks benefiting or harming you?

Let’s dive into the facts, because when it comes to snacking, quality matters more than quantity. Here’s everything you need to know to make your snacks work for you!

Quality Over Quantity: The Key to Healthy Snacking

A recent study presented at Nutrition 2023 reveals that the quality of your snacks is far more important than how many snacks you eat each day. Researchers from King’s College London studied 1,001 participants and found that choosing nutrient-dense snacks like fruits, nuts, and seeds is much better for your health than grabbing that bag of chips or candy bar.

Kate Bermingham, PhD, one of the study's researchers, points out, “The timing and quality of your snacks are crucial—late-night snacking and processed junk food are definitely not the healthiest options.”

The Danger of Late-Night Snacking

We’ve all been there: It’s late, you’re watching your favorite show, and suddenly you’re reaching for those chips or cookies. But did you know late-night snacks could be messing with your health?

Snacking after 9 p.m. was linked to poorer blood sugar and lipid levels in the study. That’s because when you eat late, you extend your eating window and shorten the time your body has to fast overnight—something that can negatively affect your metabolism and increase the risk of heart disease over time.

Healthy Snacks for Healthy Living

The great news is that snacking doesn't have to be bad for you. It’s all about making smarter choices. Researchers found that people who consumed high-quality snacks (think nuts, fruits, or vegetables) had healthier triglycerides and blood sugar levels compared to those who indulged in processed snacks.

Registered dietitian Erin Rossi recommends incorporating protein and produce into your snacks. Protein helps keep you full longer and provides energy, while fruits and veggies add hydration and fiber. Some great snack combos include fruit and cottage cheese, veggies with hummus, or a mini cheese board with nuts and fruits.

How to Avoid Overindulging: Pre-Portion and Plan

If you’re a habitual snacker, it’s important to have a game plan. Pre-portion your snacks to avoid mindless munching, and always store snacks in small containers to keep portion sizes in check. Planning ahead can help you stick to healthier choices and keep cravings at bay.

Should You Skip Snacking Entirely?

Here’s the deal: If you're not hungry, don’t force yourself to snack. "There’s no need to add snacks if you're not craving them," says Rossi. Listen to your body! If you feel hungry, choose a small, protein-packed snack to tide you over until your next meal.

Snacking can be a healthy habit if done the right way. Focus on nutrient-dense options, avoid late-night binging, and listen to your body’s signals. With these simple tweaks, you can enjoy your snacks and still promote a healthy lifestyle. So go ahead, snack smartly, and stay healthy, Lykkers!