New Study: Americans Are Snacking More Than Ever

New Study: Americans Are Snacking More Than Ever

Snacking continues to increase among Americans, now accounting for more than 25 percent of average calorie intake, according to a new study. But is that good or bad when it comes to obesity and health? The truth is, it depends on how you do it.

This particular study examined Americans' eating habits from the 1970s to the present and found that during this time, snacks have really evolved into what researchers call "full eating events," or a fourth meal, averaging about 580 calories per day. It also turns out we're spending more time snacking. In just the last few years, the time spent on breakfast, lunch, and dinner has remained constant at about 70 minutes per day, but the time spent on snacks has doubled, from 15 minutes per day in 2006 to almost 30 minutes in 2008. And some of the most important data in this study concerned beverages. Time spent drinking has increased by nearly 90 percent, and drinks now account for about 50 percent of calories consumed through snacking.

The problem with drinks is that many people don't think of them as food, even though a coffee drink, bubble tea, smoothie, or even a large lemonade or sweetened iced tea has as many calories as a donut or even a sandwich. But after drinking a high-calorie drink, you're less likely to compensate by limiting your solid food intake.

So does this mean you shouldn't snack? Definitely not. Nearly 100 percent of Americans across all age groups eat a snack every day, and that's actually a good thing because it's an opportunity to expand your nutrient intake. Most Americans are lacking in portions of fruits, vegetables, and whole grains, and snacks are a great way to fill the gap. So it's not about restricting, but rather choosing healthier options, like a banana with almonds instead of cookies or vegetables and hummus instead of chips and dip.

And when it comes to smoothies, make them yourself so you can control exactly what goes in and how much. Here are a few rules to construct them correctly:

1. Use fresh or frozen, unsweetened fruit – in some smoothie shops the fruit sits in a bath of sugary syrup. If using fresh fruit, throw in a handful of ice.

2. Add fat-free yogurt, skim milk, organic silken tofu, or a milk alternative with protein like organic soy milk. Protein has been shown to help boost metabolism. And an all-fruit smoothie, especially if sugar is added, can make you hungry again in just a few hours. This supplement also adds calcium to your nutrient intake and keeps you fuller for longer - even with fewer calories.

3. Add a small amount of a healthy fat like a few tablespoons of almond butter, a tablespoon of flaxseed oil, or even fresh avocado. Fats are very filling, so if you put fat in a smoothie, it will feel more filling - again, even with fewer calories. And fats increase the absorption of some of the most important antioxidants by at least 10-fold, some research shows.

4. Throw in some natural spices like freshly grated ginger, mint leaves or dried ground cinnamon or cardamom. In my latest book, I refer to herbs and spices as SASS, which stands for Slimming and Satiating Seasonings. That's because these natural wonders don't just add flavor and aroma to any meal - studies show they pack a pretty powerful 1-2-3 weight loss punch. They help you burn more calories, increase satiety so you feel fuller while losing weight, and are packed with antioxidants, which exciting new research has linked to lower body weight even without consuming fewer calories.

5. Finally, if you think a smoothie might be more than you need as a snack, invest in some popsicle molds, pour the smoothie into them, and freeze. It creates a portion-controlled snack that you can grab and go, and it takes longer to eat!

Cynthia Sass is a registered dietitian with master's degrees in nutrition science and public health. She is frequently seen on national television and works as a SHAPE editor and nutritionist for the New York Rangers and Tampa Bay Rays. Her latest New York Times bestseller is Cinch! Conquer cravings, drop pounds and lose inches.