Nutritionist reveals the best times of the day to snack
For many health-conscious folks, snacking feels like a conundrum – should you snack between meals or not?
The truth is, snacking doesn't have to sabotage your health goals. When done with intention and timing in mind, it can give you more energy, boost your metabolism and improve your wellbeing.
So, when exactly should you reach out for a snack? Let's find out.
READ MORE: Expert reveals the most important thing about sleep
The timing of your snacks can play a big role in boosting your energy. Getty
How your snacking habits can impact your health
"Snacks are an excellent way to establish and maintain a regular eating pattern – which we know works wonders for stabilising appetite and cravings across the day," explains Lani Finau, a Registered Nutritionist and Health Coach at Juniper.
"Typically it is encouraged you have one to two planned snacks across the day, between main meals. This may look like having a snack between breakfast and lunch and then another snack in the afternoon between lunch and dinner"
That said, mindless munching or poor snack choices can lead to extra calories or energy crashes. The key is to time your snacks wisely and choose foods that support your body.
READ MORE: Mistake you're making with this common work snack
It is typically encouraged to have one to two snacks throughout the day but what you choose to snack on matters. Getty
Doing so helps to boost your energy levels and prevent mid-morning or mid-afternoon energy dips; keep your hunger levels more stable and reduce the urge to overeat at mealtime; regulate your blood sugar and promote a healthy metabolism.
So, when should you snack?
Mid-morning
Feeling that mid-morning slump? A snack a few hours after breakfast can prevent energy crashes and keep you focused. Eating something light and nutritious before lunch gives your brain an energy boost so you stay productive while keeping you satisfied until lunchtime.
Ideal snack choices:
- Greek yogurt with fresh berries (protein + fibre)
- A handful of nuts or seeds
READ MORE: Sleep versus exercise: What's more important?
A handful of nuts or seeds could make for a great mid-morning snack. Getty
Mid-afternoon
By mid-afternoon, you're usually feeling unfocused or hungry – that's perfectly normal. A snack before dinner can sustain your energy levels and prevent overeating at your evening meal.
Snacks with protein and complex carbs, in particular, provide slow-burning energy to get you through the rest of your day.
Ideal snack choices:
- Hummus with whole-grain crackers
- Apple slices with almond butter (complex carbs + protein)
- READ MORE: This method could help you stop your chocolate cravings
Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home Getty
30–60 minutes before a workout
If you exercise, a pre-workout snack is essential to power your physical performance. Whether you prefer running, Pilates or lifting weights, eating a small snack 30 minutes to an hour before your workout gives your body the energy it needs to perform at its best.
Ideal snack choices:
- A banana
- Rice cakes with a drizzle of honey (quick-digesting carbs)
30–60 minutes after a workout
After exercise, your body needs nutrients to recover. For a post-workout snack, we recommend prioritising protein for muscle repair, paired with carbs to replenish your glycogen (aka energy) stores.
Ideal snack choices:
- A protein shake with a banana
- Cottage cheese topped with fruit (protein + carbs)
1–2 hours before bed
Snacking at night seems like a bad habit but if done right, it can actually support better sleep without sabotaging your goals. A small snack with the right nutrient balance can prevent you from waking up hungry and even relax you in preparation for a good snooze.
Stick to snacks with protein and healthy fats — these don't cause blood sugar spikes and may even improve sleep quality.
Ideal snack choices:
- A few almonds with chamomile tea
- A spoonful of nut butter
When not to snack?
Mindless snacking
Snacking out of boredom, stress or habit – not real, physical hunger – can lead to consuming extra calories. Before reaching for a snack, pause and ask yourself if you're really hungry or just looking for a distraction
READ MORE: Newly-released kitchen appliances we can't stop talking about
Late night snacking can disrupt sleep. Getty
Late-night snacking
Eating sugary or high-fat snacks at night can disrupt sleep and lead to weight gain. If you're really hungry before bed, remember our advice from before and opt for a small, nutrient-dense option.
Too close to meals
Snacks eaten just before meals can reduce your appetite during main meals and throw off your overall calorie balance or lead to overeating later.
FOLLOW US ON WHATSAPP HERE: Stay across all the latest in celebrity, lifestyle and opinion via our WhatsApp channel. No comments, no algorithm and nobody can see your private details.
Most viewed in Health & Wellness
How to train for your body type, according to an expert
‘Every step counts’: Walking faster with a lower step count may lower risk of early death
The number one mistake people make when asking ‘R U OK?’
At 24, Nic Jovanovic made a life-changing decision. It finally paid off the first time he held daughter Sofija in his arms
