Snacks can help bridge long gaps between main meals, keep energy levels steady and stop you from becoming overly hungry at the next meal. However, when, how much and what kind of snack you have varies from person to person.

Does everyone need snacks?

No. The need for snacks depends on the time between main meals, physical activity, personal energy needs and hunger. Someone whose main meals are less than 3-4 hours apart and who does not get hungry in between may not need a snack. On the other hand, a well-planned snack can be helpful for someone with 6-7 hours between lunch and dinner, a demanding job or regular training.

For certain health conditions, for example diabetes monitored by a physician, meal patterns should be planned in line with your physician's recommendations.

What makes a good snack?

Protein and fibre together

A snack made up of carbohydrate alone provides short-lived energy and may leave you hungry again soon. Combining a protein source (yoghurt, cheese, egg, nuts) with a fibre-containing food (fruit, vegetables, whole grains) can help you feel full for longer.

A moderate portion

A snack should not be as big as a meal. Pay particular attention to portions of energy-dense foods such as nuts; a handful is usually enough.

Less processed options

Packaged biscuits, wafers and sugary drinks may seem convenient, but they are often high in added sugar and saturated fat. Choosing less processed options wherever possible is a good approach.

Practical snack ideas

At home

A bowl of yoghurt topped with a teaspoon of flaxseed and a few slices of fruit,
A slice of wholemeal bread with white cheese and tomato,
A boiled egg and cucumber,
Carrot, cucumber and pepper sticks with hummus.

At work

A handful of raw almonds or walnuts and a piece of fruit,
Ayran and a few wholegrain crackers,
A pre-prepared oat bowl,
A mix of dried apricots and hazelnuts (in moderation).

On the go

Easy-to-carry apples, mandarins or bananas,
Nuts in a small container,
A carton of milk or kefir,
A homemade wholemeal cheese sandwich.

Common snacking mistakes

Mindless snacking: Snacks eaten in front of a screen or on your feet make it hard to notice how much you eat. Putting your snack on a plate and sitting down to eat it increases awareness.
Mistaking thirst for hunger: Sometimes when we think we are hungry, we are actually thirsty. Drinking a glass of water first is a good start.
Trusting the "healthy" label: Granola bars, fruit yoghurts and some "fit" snacks can contain a lot of sugar. Do not skip reading the label.
Skipping main meals and relying on snacks: Regular main meals make snacks more meaningful.

Frequently asked questions

Can I have a snack after dinner?

If you eat dinner early and genuinely get hungry before bed, a light snack (such as a bowl of yoghurt or a glass of milk) can be considered. It is best to decide based on your own routine.

Is fruit on its own a good snack?

Fruit is a good option. Adding a few raw nuts or a bowl of yoghurt can help you stay full for longer.

What to look for when choosing a snack