How often do you snack? On average, more than 20% of calories consumed in a day are from snacks, and about 95% of adults eat one or more snacks each day. With so many of us eating a large portion of our calories from snacks, our choices matter. Many things influence our snack choices, like the time of day, how we feel, how hungry we are, or what’s within our reach. Understanding when and why we snack can help us make choices that meet our nutrition goals.  

Why people snack and solutions  

There’s a lot of reasons why we snack. The recent IFIC 2022 Food and Healthy Survey found the top motivations for snacking was being hungry or thirsty, and snacking as a treat. Emotions also impact snacking. The survey found, “those who are very stressed (29%) are more likely to snack three or more times a day than those who are only somewhat stressed (10%).”  

Here are three reasons why people snack and solutions to make better choices: 

When you’re hungry 

• Choose a nutrient-dense snack that provides two or more food groups, especially if you skipped a meal 
• Top whole grain bread with peanut butter and fresh berries 
• Toast a whole grain English muffin, and top with Prego Italian sauce, part-skim mozzarella cheese, and veggies 
• Pair cheese cubes with a serving of Goldfish Baked with Whole Grain crackers or enjoy a 100-calorie pack of Emerald nuts and fruit 

When you have a craving or want a treat 

• Enjoy a small portion of a decadent treat and pair with something nutritious— be in the moment and engage all of your senses to fully enjoy the food  
• Pair two Milano cookies with a bowl of fresh berries or low-fat milk  
• Make a snack plate that includes your favorite chips, fresh veggie sticks, and a yogurt-based dip 
• Savor salsa with a handful of tortilla chips 

When you’re stressed

• Recognize how emotions impact your food choices by practicing mindful eating
• Keep a food journal to monitor how your feelings impact your food choices
• Listen to relaxing music or a light-hearted podcast
• Enjoy a walk outside and appreciate nature

Make the most of when you snack

Do you snack at the same time most days? The survey also found that time of day can influence people’s snack choices.

Here are three times during the day that people reach for snacks and ways to add nutrition:

1. In the morning, fruit is the most popular snack

• Pair your fruit with another wholesome choice like an apple with peanut butter or berries with low-fat milk
• Mix your fruit with low-fat cottage cheese
• Whip up a quick smoothie with Greek yogurt and some canned peaches
• Enjoy a small serving of overnight oats topped with berries

2. Most people snack in the afternoon

• Take inventory of what food groups you are lacking by midday and add them here
• Try avocado toast on Pepperidge Farm Whole Grain bread
• Enjoy a Well Yes! Sipping soup
• Grab a handful of trail mix

3. Savory and sweet treats are often grabbed in the evening

• Use portion control and be in the moment when you want something indulgent
• Pair Snack Factory Pretzel Crisps with 1 oz low-fat cheese cubes or guacamole
• Upgrade your sweet snack with a bowl of fresh seasonal fruit, drizzled with chocolate, chopped nuts, paired with one of your favorite cookies

Most people snack at least once a day. Recognize why you snack and make it an opportunity to enjoy food that tastes great to you and provides positive nutrition.

For more information, check out our nutrition tips for smarter snacking—including a shopping list to help you stock the pantry and fridge with snacks you feel good about.