Snacking Benefits for Older Adults
H
ear the term “snack,” and many Americans might think of a bag of greasy potato chips, chocolate-chip cookies, or some other sugar- or salt-laden indulgence. “Snacking” does not have the best connotation. However, snacking can actually help Americans achieve their food and nutrient recommendations, which may help us avoid certain chronic diseases. The Dietary Guidelines for Americans (DGA) issued in 2010 emphasize two major concepts: “Maintain caloric balance over time to achieve and sustain a healthy weight” and “Focus on consuming nutrient-dense foods and beverages” (DGA 2010). According to the 2010 DGA, a healthy diet should include nutrient-dense foods and beverages such as vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, legumes, nuts, and seeds. Solid fats, added sugars, and refined grains are items that should be curbed. While DGA specifically recommends the foods and nutrients to increase in our diets, as well as
those to limit, individual dietary behaviors to achieve these recommendations have not been laid out. Although additional scientific reports have focused on these dietary behaviors since the DGA advisory committee review, a clear consensus regarding the nutrition-related health impacts of snacking or eating frequent small meals remains
elusive ( Johnson 2010, McCrory, 2011, Mesas 2010, Miller 2013, Palmer 2009, Palmer 2011). The health-promoting qualities of foods and beverage “snacks” have been debated because these items are often considered to contribute primarily empty calories from fat and added sugars. It has also been suggested that people do not compensate for their increased energy intake from snacking 259 by decreasing their intake at other meals (Zizza 2001). Consequently, consuming snacks may lead to a positive energy balance—in other words, weight gain. Conversely, other researchers contend that most snacks are high in carbohydrates and low in fat, and the replacement of fat with carbohydrates may help achieve and sustain a healthy weight (Palmer 2009). An underlying reason for the confusion regarding the health effects of snacking may be the diversity of study populations. In fact, the influence of snacking likely varies with different groups and may make important contributions to a healthy