Is snacking a good idea? You bet it is when you snack smart!

A smart snack is nutrient-rich, portion-controlled and built right into your eating plan—not an extra, unplanned treat.

Here's what smart snacking can do for you:

• Fill nutrition gaps. Smart snacks offer the perfect opportunity to get a serving of super-nutritious foods such as nutrient-packed fruits or vegetables, calcium-rich dairy or high-fiber grains.
• Fuel your crazy-busy day. You've got tons to do and need fuel to do it. Snacks can help keep your energy steady throughout the day, which is especially important when it's a long time between meals.
• Help you manage your weight. How? If you go too long without eating, you might get hungrier and eat more calories at your next meal.1 Snacks help fuel you through your fitness routine, too. The key is to choose nutritious snacks in portions that fit into your daily calorie budget. Download a fact sheet about snacking and weight management.
• Fuel your brain power. Did you know that about 20 percent of your daily calories feed your brain? Snacking may help prevent a drop in blood glucose (blood sugar), which could leave you feeling "low." Snacks also supply fuel for mental energy you need throughout the day.2
• Soothe your mood. Going too long without eating can make your blood glucose (blood sugar) dip, so you feel cranky and irritable.3 These feelings may leave you at risk for stress-induced snacking. The best defense? Plan for these moments with an arsenal of nutritious, portion-controlled snacks to help keep your mood steady. Download a fact sheet about how to bust stress with snacks.
• Keep kids growing strong. Snacks help little ones with small appetites get the energy and nutrients they need to thrive. Snacks also give kids fuel for after-school activities, such as sports practice, music lessons and, of course, homework! Learn more about smart snacking for kids.

Convinced that snacking can be smart? Now see our Snack-Right Strategies—And a Batch of Great Snacks.

References:
1. Kirk TR. Role of dietary carbohydrate and frequent eating in body-weight control. Proc Nutr Soc. 2000;59:349-58.
2. Dye L, Blundell J. 2002. Functional foods: psychological and behavioural functions. Br J Nutr. 2002;88(Suppl2):S187-S211.
3. Benton D. Carbohydrate ingestion, blood glucose and mood. Neurosci Biobehav Rev. 2002;26:293-308.