Most Brits say they feel terrible after snacking. Here’s how to do it better
Britons absolutely love a snack. In fact, data suggests that the UK is a nation of snackers, with almost a third replacing one meal of the day with snacks.
But the rise of snacking has opened the door to some unhealthy habits. From work-from-home employees eating hundreds more calories per day due to frequent snacking, to a rather gross admission from one in six Brits who have even snacked on the toilet - have we taken our love of snacking too far?
Bad habits aside, the types of snacks we consume also deserve scrutiny. New research reveals that 67% of the nation say they enjoy eating unhealthy snacks more than healthy ones.
However, the majority of snackers don’t feel good after eating unhealthy snacks. Only 16% said they feel ‘happy’ after doing so, according to a new report titled The Psychology of Snacking by graze.
Negative feelings were linked to unhealthy snacks more than healthy ones, with 27% saying they feel "guilty" and 19% saying they feel "regret" about eating them.
Why do we lean towards unhealthy snacks?
Exploring why we tend to reach for less healthy snacks despite the negative feelings that ensue for many of us, Kimberley Wilson, TV psychologist and nutrition expert, said what we choose depends on a number of factors.
These include how we are feeling at the moment of snacking, how bored we are, and how affordable healthy options are.
Wilson, who frequently appears on ITV’s Lorraine, explained that our bodies also play a role in cravings.
"The composition of certain foods can measurably affect how they make us feel. Humans have an inbuilt preference for sugar as part of our evolutionary drive to survive, and because our very hungry brains run on glucose.
"For this reason sugar, especially in combination with fat, is linked to hedonic hunger, the drive to eat for the sake of pleasure rather than the need to take on nutrients."
She added: "On top of the innate pleasure for certain foods and flavours, we learn how to feel about food from the people and food culture that surrounds us.
"When desirable foods are couched in moral language (‘bad’, ‘forbidden’ ‘guilty pleasure’) as they so often are, we may begin to inappropriately use these labels on ourselves."
The environment during which we choose our snacks also has an impact. Wilson said there is "no such thing" as encountering food in a completely neutral environment.
"The food environment – which encompasses everything from the foods in your cupboards to TV advertising and electronic billboards at bus stops (and much more) – shapes our food choices.
"And while that typically takes the form of less healthy options, we have good evidence that when other, healthier options are available, prominent and easy to access, we go for those."
Five tips for snacking healthier
Step outside your snack comfort zone
Don’t shy away from snacks just because they have ingredients you’re unfamiliar with or think you won’t enjoy. Embrace the adventure of trying new flavours - your new favourite snack could be a bite away!
Snack smarter, not harder
Ditching entire food groups is rarely sustainable to living a healthy lifestyle. Why not try to satisfy your cravings the clever way? Opt for delicious lower-sugar treats that come with the added goodness of fibre or fruit
Shop smart, not hungry
Avoid doing your weekly shop while you’re hungry; it can lead to impulsive choices and snacks you might normally avoid.
Snack like a pro
Mapping out your meals at the beginning of the day helps you to avoid sugar-loaded quick fixes and keeps your energy steady all day.
Listen to your body’s signals
Pay attention to how your body feels after eating. If you’re energised, happy and ready to take on the day, you’re fueling your body right. Once you discover healthy snacks that make you feel good, you won’t miss the overly sugary and processed ones.
Wilson adds: "We should be able to do it all: to eat delicious, satisfying foods that also provide our brains and bodies with essential nutrition that we can feel good about.
"The challenge is overcoming much of the social conditioning from a lifetime of food marketing that says that delicious = indulgent (usually meaning high in salt, fat and sugar).
"But what if fresh could mean bright, fresh flavours? Or if our sweet ‘pick me up’ comes with extra fibre without compromising taste? The more opportunity people have to choose delicious and nutritious foods the easier it will be to make healthier snack choices."
Read more about healthy eating:
‘Limiting ultra-processed foods may not always result in healthy diet’ (PA Media, 3-min read)
'I'm a doctor - here are the five snacks you should avoid between meals' (Daily Record, 3-min read)
10 healthy snacks nutritionists swear by (Prima, 4-min read)
