Snacking is common in the American diet, with estimates from National Health and Nutrition Examination Survey (NHANES) data indicating that 95% of adults 20 years and older consume one or more snack foods or beverages daily, and 78% of adults consume two or more snacks per day.^1-3 People ages 40-59 have the highest snack frequency, possibly due to being in the workforce and having less time to prepare meals.⁴

Over the past few decades, the frequency and portion sizes of snacks have grown, raising concerns about their contribution to positive energy balance and weight gain. Current estimates indicate that snacks account for nearly a quarter of daily energy intake and close to half of the daily added sugar intake, highlighting their potential role in the rising prevalence of overweight and obesity, as well as chronic health conditions like type 2 diabetes, hypertension, and dyslipidemia.^4,5

Snack foods cover a broad range of options, and not all snacks lead to negative health outcomes. Some evidence suggests that snacking can enhance nutrient intake and diet quality. Compared to non-snackers, studies have shown that adults who snack have shown higher intakes of vitamin C, potassium, fiber, and protein.² In some studies, eating more frequently has also been shown to improve blood lipid profiles and blood pressure, contributing to a lower risk of cardiovascular disease.^4,6,7

As researchers struggle to come to a consensus on what makes a ‘snack’ and what types of snacks and snacking frequency help or hurt a person’s health, one thing is clear: health care professionals should be ready to talk to their clients about snacking behavior. 

Snacking’s Role in Health and Nutrition

Defining “Snacks”
Researchers have defined ‘snacks’ in varying ways, such as eating events that are either self-reported as snacks, occur outside typical meal times such as breakfast, lunch, or dinner, and/or are a small meal contributing at least 50 calories.¹ Varying definitions of snacking and lack of clear consensus on snacking as part of an overall dietary pattern from public health authorities reflect the complexity of capturing snacking behavior in nutrition research.^1,5 Studies on snacking show that snacks generally range from 50-400 calories and fall into categories such as: 

• sweet (cookies, pie, cake, brownies, candy, ice cream)
• savory (chips, crackers)
• Fruit and veggies (apple, banana, grapes, carrots, celery, cucumbers, etc)
• dairy (cheese, yogurt, milk, cheese)
• protein (nuts and seeds, eggs, protein bars, protein drinks or shakes)
• mixed dishes like sandwiches.^{2,8, 9}

Snacking and Health Outcomes
Research clearly shows that snack quality, timing, and even environment matter. Snacks that are energy-dense, high in added sugar and salt, and low in nutrients have been shown to impact health negatively.⁴ Many researchers rate snacks with scores that compare to the Healthy Eating Index (HEI) – a scoring system that measures how well a person’s diet aligns with the Dietary Guidelines for Americans – rating them as “low, medium, or high” quality.¹⁰ Lower snack scores (meaning fewer nutrients and more calories, fat, sodium, added sugars, etc) were tied to behaviors such as snacking late at night, snacking for pleasure rather than energy or hunger, and unhealthy snacking environments (such as snacking while distracted, watching television, etc).^3,11 Obesity, diabetes, cardiovascular disease, and even poor oral health are all tied to unhealthy or ‘low quality’ snack consumption.⁴

A review of studies on snacking and obesity (N=21 studies) found that the risk of being overweight and the likelihood of being obese increased as snacking frequency increased.⁸ Though more research is needed in this area, it is prudent to help your clients assess the right snacking type and frequency for their health goals. 

A large cohort study (N=1002) studying snack quality and timing related to cardiometabolic blood markers by Bermingham et al. found that lower snack quality among their participants was linked to adverse blood markers, including elevated fasting triglycerides (β = –0.02, P=0.02), postprandial triglycerides (6-hour incremental AUC, β = –400, P=0.01), fasting insulin (β = –0.15, P=0.04), insulin resistance (HOMA-IR, β = –0.04, P = 0.04), and hunger levels (scale 0–100, β = –0.52, P=0.02).⁵

Helping Your Clients Choose the Right Snack

Studies indicate that choosing snacks that are less energy-dense and richer in nutrients may help adults manage their body weight.⁸ Educating patients to prioritize snacks such as whole fruits or vegetables or foods rich in protein can help clients increase their nutrient intake and feel satiated between meals. Studies show that even though snacks like nuts are dense in calories, they also contain fiber and are satiating, so smaller portions can calm hunger and create positive health outcomes such as lowering the risk of metabolic syndrome, weight loss or maintaining weight loss, and better blood sugar control.^8,12-15 

A large cross-sectional study (n=10,112) found that protein was particularly important both at breakfast and for snacks regarding positive health outcomes. Protein intake from snacks was inversely associated with diastolic blood pressure (−0.41 ± 0.09 mmHg, P<0.0001) and cardiovascular disease risk score (−0.0018 ± 0.0004, P=0.0001).¹⁶

Supporting patients with education about higher-quality snack choices – foods rich in fiber and/or protein, consumed in the right portions for their needs – is an important starting point.⁸  Working with clients to incorporate mindful snacking and tuning into hunger and satiety between meals can also ensure that snacking behavior supports their health rather than harming it. 

Takeaways for Healthcare Providers

Snacking may be a part of life for most of your clients, so educating them on better choices and patterns for their health goals is critical when talking about nutrition or reducing the risk of chronic disease. Be sure to inquire about snacks between meals or after dinner when discussing dietary patterns and habits, and consider educating your clients about how to make the most of the snacks they choose. 

References:

1. Cowan AE, Higgins KA, Fisher JO, Tripicchio GL, Mattes RD, Zou P, Bailey RL. Examination of different definitions of snacking frequency and associations with weight status among US adults. PloS one. 2020;15(6):e0234355.
2. U.S. Department of Agriculture Agricultural Research Service. Snack Consumption by US Adults. What WeEatinAmerica, NHANES 2017–2020. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/53_Snacks_Consumption_by_Adults_1720.pdf. Published April 2024. Accessed January 2, 2025. 
3. Bailey RL, Leidy HJ, Mattes RD, et al. Frequency of eating in the US population: a narrative review of the 2020 dietary guidelines advisory committee report. Current Developments in Nutrition. 2022;6(9):nzac132
4. Almoraie NM, Saqaan R, Alharthi R, Alamoudi A, Badh L, Shatwan IM. Snacking patterns throughout the life span: potential implications on health. Nutrition Research. 2021;91:81-94.
5. Bermingham KM, May A, Asnicar F, et al. Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study. European Journal of Nutrition. 2024;63(1):121-33.
6. Arora M, Singhal S, Rasane P, Singh J, Kaur S, Kumar V, Kumar A, Mishra A. Snacks and Snacking: Impact on Health of the Consumers and Opportunities for its Improvement. Current Nutrition & Food Science. 2020;16(7):1028-43.
7. Kaneko H, Itoh H, Kiriyama H, et al. Possible association between eating behaviors and cardiovascular disease in the general population: Analysis of a nationwide epidemiological database. Atherosclerosis. 2021;320:79-85.
8. Skoczek-Rubińska A, Bajerska J. The consumption of energy dense snacks and some contextual factors of snacking may contribute to higher energy intake and body weight in adults. Nutrition Research. 2021;96:20-36.
9. Hess JM, Slavin JL. The benefits of defining “snacks”. Physiology & behavior. 2018;193:284-7.
10. Shams-White MM, Pannucci TE, Lerman JL, et al. Healthy eating index-2020: review and update process to reflect the dietary guidelines for Americans, 2020-2025. Journal of the Academy of Nutrition and Dietetics. 2023;123(9):1280-8.
11. Prapkree L, Uddin R, Jaafar JA, et al. Snacking behavior is associated with snack quality, overall diet quality, and body weight among US college students. Nutrition Research. 2023;114:41-9.
12. Sumislawski K, Widmer A, Suro RR, et al Consumption of tree nuts as snacks reduces metabolic syndrome risk in young adults: a randomized trial. Nutrients. 2023;15(24):5051.
13. Wang J, Wang S, Henning SM, et al. Mixed tree nut snacks compared to refined carbohydrate snacks resulted in weight loss and increased satiety during both weight loss and weight maintenance: a 24-week randomized controlled trial. Nutrients. 202;13(5):1512.
14. Higgs J, Styles K, Carughi A, Roussell MA, Bellisle F, Elsner W, Li Z. Plant-based snacking: Research and practical applications of pistachios for health benefits. Journal of nutritional science. 2021;10:e87.
15. Brown R, Ware L, Gray AR, Chisholm A, Tey SL. Snacking on almonds lowers glycaemia and energy intake compared to a popular high-carbohydrate snack food: an acute randomised crossover study. International journal of environmental research and public health. 2021;18(20):10989.
16. Berryman CE, Lieberman HR, Fulgoni III VL, Pasiakos SM. Greater protein intake at breakfast or as snacks and less at dinner is associated with cardiometabolic health in adults. Clinical nutrition. 2021;40(6):4301-8.
   

Introducing the Health Needs Library: Your Go-To Resource for Nutrition and Healthcare

We’re excited to announce the launch of the Health Needs Library—a comprehensive hub designed to empower healthcare professionals with relevant, science-based resources. At Orgain, we understand the importance of staying up to date with the latest clinical information and resources to better support your patients and client’s health journey. That’s why we’ve created this dynamic platform to provide you with a wealth of valuable tools and insights. We’ll continue to expand the Health Needs Library with the latest Orgain resources, ensuring you always have access to up-to-date, science-backed tools to support your patients and clients.  

What is the Health Needs Library?  

The Health Needs Library is an extensive collection of clinical guides, case studies, and additional resources covering a wide range of clinical conditions. Whether you’re seeking information on diabetes management, pediatric care, sports nutrition, or an alternative area of interest, you’ll find expertly curated content to enhance your practice. And this is just the beginning—we plan to continue developing the library with additional topics and resources. 

Developed with Expert Input  

One of the unique features of the Health Needs Library is that all content has been developed with input from healthcare professionals. We understand the vital role that healthcare professionals play in patient care, and we’ve collaborated closely with them to ensure that the resources provided are evidence-based, practical, and relevant to your everyday practice. 

A Comprehensive Resource Collection

With the launch of the Health Needs Library, you’ll have access to a wealth of information at your fingertips. Whether you’re looking to deepen your understanding of a specific clinical condition, explore relevant Orgain product recommendations, or simply stay informed about the latest advancements in nutrition and healthcare, the Health Needs Library has something for you. 

Currently, the library includes seven health topics, each offering a clinical guide with product solutions and real-world case studies from Orgain Healthcare Ambassadors to address common nutritional concerns.  

• Clinical Nutrition: Guidance and product solutions for addressing nutritional challenges in clinical settings.
• Diabetes: Support for prediabetes, type 1, and type 2 diabetes with targeted product recommendations.
• Pediatric: Insights and product solutions tailored to the unique nutritional needs of pediatric patients.
• Perioperative: Resources to help manage pre- and post-operative nutrition effectively.
• Sports: Recommendations to support optimal performance and recovery in athletes.
• Weight Management: Solutions for weight management and bariatric surgery nutritional needs.
• Women’s Nutrition: Focused guidance on addressing women’s health and nutrition concerns.

To enhance your experience, the library also consolidates previously released resources—including relevant webinars, podcast episodes, science-based briefs, and downloadable tools to help you stay up-to-date when counseling patients or clients.

How to Access  

Accessing the Health Needs Library is easy. Simply click here or visit our website at Healthcare.orgain.com and click on the Health Needs Library Tab. You can also conveniently access this resource in the Orgain Healthcare App under Resources located in the bottom right corner.

This month, we’re thrilled to recognize Rachel Allio, MS, RD, LDN, one of our valued Orgain Healthcare Advisory Panelists. Rachel has been an active Orgain Healthcare Ambassador and currently sits on our Healthcare Advisory Panel where she provides consulting support, insights and expertise to the Orgain Healthcare team. She specializes in bariatric and metabolic surgery helping patients realize their health and functional goals with nutrition.

Orgain Rachel Allio, MS, RD, LDN – Interview

1. Please tell us a little bit about yourself personally and professionally so that our readers will be able to “get to know you.”

I am a Registered Dietitian Nutritionist specializing in Bariatric Surgery. My background is a bit eclectic. I have a degree in fashion and textile merchandising, and I’ve worked as a bartender, a radio DJ, and a bank teller. My favorite memories from my past jobs center around interactions with other people. I enjoy working with people, so when I made a career change, that was very important to me. I’ve been an RDN for almost 15 years now and have spent the last 10 -11 years specializing in Bariatric and Metabolic Surgery in West Virginia and southwest Pennsylvania. It’s such a unique specialty in that I get to follow along with patients on their journey and help them explore how nutrition impacts how they feel and function. I love that I get to keep my patients forever! 

Beyond professional life, my 2 kids in elementary school and my college-sports loving husband keep me hopping!  When I’m not busy with sports, you can usually find me at my local Crossfit gym or working on some kind of textile art.

2. How has your work in Bariatric and Metabolic Surgery been impacted with the rise in popularity with GLP-1 medications?

Firstly, it’s great to have these new tools- especially for those who can see the improvements in health they need or desire with modest, but still significant weight loss. West Virginia has the highest prevalence of obesity in the US- 41.2% reported by CDC for 2023! 

While I don’t have the specific numbers to quote, increased availability of GLP-1 RAs decreased our surgical volumes. Over the past 1-2 years, my team has seen fewer patients in the BMI 35-45 range seeking surgery. We have relatively more patients with a BMI >50 considering surgery, many with complex medical histories. 

Toward the end of 2024, many patients with commercial insurance in WV and PA lost coverage for these medications. Payers are limiting coverage for obesity and tightening criteria on “medical necessity”.  I know individuals that have been stretching out doses or purchasing compounded versions from Med Spas to maintain their loss. Inevitably, it becomes too much to pay out of pocket. I am starting to see those folks back in my clinic- struggling both physically and mentally with weight recurrence. Obesity is a chronic disease-if you stop treatment, you lose most of the benefits of that treatment. And so, medication access impacts the ebb and flow of Bariatric and Metabolic Surgery. Surgery remains our most durable option for long-term weight loss. 

3. For those of your patients on GLP-1 medications, have they experienced nutrition related challenges and if so, can you share about interventions that have been working, and have any of those included Orgain products?

Many of the nutrition challenges for individuals on GLP-1 RAs mirror the concerns for my post-op bariatric surgery patients.  Early satiety and decreased hunger cues are expected. While those are welcome side effects for those that struggled with hunger/fullness and food noise prior to medications, significant undereating or chronic sub-optimal eating has negative effects. The first step in my intervention is to discuss the “why”. Why do you want to lose a significant amount of weight? Nine times out of ten, the answer involves some type of functional or physical change: do more with my kids or grandkids, walk without getting short of breath, lose enough to have knee replacement. Yes, it’s awesome to lose weight, but if you can’t function and you don’t feel better, the goal is still not realized. That really opens the door to discuss how nutrition impacts those goals.  Whether medications or surgery – I discuss their most basic needs- enough energy to do what they want to do, enough protein to keep as much lean mass as possible, and (of course) adequate fluid. There is a lot of motivational interviewing, goal setting, planning, and problem solving that goes on in clinic. Many patients come to their own conclusion: that they just cannot eat the amount of protein that they need, so we talk about alternative sources. Nutrition supplements are an easy, time-effective solution for many patients. I’m really excited to see Orgain’s 30g protein shakes and powders now available!

Incorporating nutritious snacks into daily routines can help sustain energy levels, reduce hunger and support over well-being when incorporated as part of healthy diet. However, many on-the-go options are packed with refined sugars, unhealthy fats, and artificial ingredients, making it challenging for patients and clients to find nutritious choices. As healthcare professionals, guiding individuals toward high-quality, nutrient-dense snacks can make a meaningful impact on their health. 

One convenient and wholesome option to consider is Orgain Organic Protein Snack Bars —crafted to provide balanced nutrition without compromising on taste or quality. These bars are an excellent choice for individuals seeking a satisfying snack that aligns with a health-conscious lifestyle.

Each Orgain Snack Bar delivers:

• 10g of organic, plant-based protein 
• 4-6g of sugar 
• Certified USDA Organic & Non-GMO 
• No artificial flavors, colors, or preservatives
• Free from dairy, gluten, and soy ingredients – making them accessible for those with dietary restrictions

Whether your patients are looking for a quick snack at the office, a mid-afternoon energy boost, or a convenient option for a long commute, Orgain Snack Bars fit seamlessly into any routine. They come in a variety of delicious flavors including Chocolate Brownie, Chocolate Chip Cookie Dough, Peanut Butter and Peanut Butter Chocolate Chunk.

For healthcare professionals participating in Orgain’s Healthcare Ambassador Program, these snack bars are available for sampling. This allows patients or clients to try them before making a purchase, increasing confidence in their choice of a healthy, plant-based snack. 

Orgain Snack Bars can also be conveniently purchased online at Orgain.com and Amazon.com. 

New Episode: Beyond Blood Sugar: A Holistic Approach to Diabetes Management with Angela Manderfeld, MS, RDN, LD, CDE (Ep – 57)  

Host Ginger Hultin covers diabetes management and the groundbreaking health technology revolutionizing how we monitor and manage the condition with diabetes nutrition expert Angela Manderfeld. Angela is a registered dietitian and board-certified in advanced diabetes management. They explore the significance of A1C levels, the impact of continuous glucose monitors (CGMs) on lifestyle, and the potential of weight loss drugs and insulin pumps in diabetes management. This episode offers a wealth of knowledge for anyone interested in understanding diabetes better, its management through technology, and the power of nutrition in maintaining optimal health. 

Upcoming Episode: Navigating Menopause: The Estrogen-Insulin Connection with Angela Manderfeld, MS, RDN, LD, CDE (Ep – 58) 

In episode 58, available on February 18^th, Ginger Hultin, an integrative registered dietitian nutritionist, continues her conversation with Maggie Moon on brain health and nutrition. They discuss the importance of polyphenols, antioxidants, and several other nutrients essential for optimizing brain health. Maggie provides practical tips, including recipes and advice on incorporating the MIND diet into everyday life, even for those with specific dietary preferences such as those on a plant-based diet. 

Subscribe to The Good Clean Nutrition Podcast on your favorite podcast platform and listen to more episodes on a variety of platforms HERE.  

Register for our upcoming webinar February 27^th at 2pm EST – What is the Needed Wrap-Around Care When Treating Obesity with Pharmacotherapy by Jamy Ard, MD

Join us for a dynamic webinar focused on the essential wrap-around care required when treating obesity with pharmacotherapy. This session will provide a comprehensive overview of how a multidisciplinary approach can enhance patient outcomes, addressing critical aspects such as behavioral support, nutritional counseling, physical activity, and mental health interventions. Attendees will leave with actionable insights to optimize care plans and improve patient success in obesity management through an integrated, holistic model.

Watch January’s on-demand webinar, Precision Nutrition – Recent Advances and Controversies in Genetic Testing by Dr. Ahmed El-Sohemy, PhD

The Orgain Healthcare Professional Education Webinar Series can also be accessed on the Orgain Healthcare App. Whether on-demand or live, all the webinars in this series are available for free continuing education for RDNs and NDTRs.    

Orgain is excited to announce its presence at the following upcoming in-person conferences & symposiums. If you plan to attend, be sure to stop by our booth and say hello as we’d love to meet you!  

Natural Products Expo West
March 4-7^th, Anaheim, CA

National Association of Pediatric Nurse Practitioners 46th National Conference (NAPNAP)
March 10-13^th, Chicago, IL

Massachusetts Academy of Nutrition and Dietetics Annual Nutrition Convention & Exposition
April 4th, Norwood, MA

Florida Academy of Nutrition and Dietetics Annual Symposium & Exposition
April 25-27th, Orlando, FL

Today’s Dietitian Spring Symposium
May 4-7th, San Antonio, TX

American Sports and Performance Dietitians Association Annual Conference
May 13-16th, Scottsdale, AZ

Food Nutrition Conference & Expo (FNCE)
October 11-14th, Nashville, TN