One role for snacking identified by research is the opportunity to add good-for-you nutrients to the diet. A review paper by Gatenby found that snacking contributes significantly to the nutrient quality of the diet. Although, those who snacked frequently tended to eat more food in general, the snack foods were not providing ”empty calories,” rather, they were providing important vitamins and minerals. (Gatenby, 1997) An analysis of the food intake records over a two-day period observed that the largest proportion of vitamin C and a large proportion of vitamin A intakes were from snacks, which provided 20 percent of total daily caloric intake. (Hallund, 2007)

Although, snacks also contributed to the largest proportions of fat intake in this analysis, the review did not differentiate between types of fat. The revised Dietary Guidelines, released by the United States Department of Agriculture in 2005, emphasize the importance of differentiating between fats. In fact, although the amount of total fat recommended daily was increased (up to 35 percent), the guidelines state that most fat should come from unsaturated fats. It is important to note that snacks are a great opportunity to include the “good” mono- and polyunsaturated fats in the diet. (Dietary Guidelines for Americans, 2005) According to the US Department of Agriculture (USDA) Continuing Survey of Food Intakes by Individuals (CSF), ready-to-eat cereals (30.9%), corn and other chips (21.7%), and yeast breads (18.1%) were the major food sources of whole grains. (Harnack, 2003)

Individuals who are looking to lose weight may pre-empt their hunger with planned snacks. One study found that hunger is more intense before meals than before snacks. The satiety ratio was quantified and found to be higher for snacks than meals. It was also observed that afternoon snacks exhibited a high satiety ratio for a modest intake. This suggests that those looking to lose weight can feel fuller on fewer calories by including snacks in their daily meal plan. (Bellisle, 2003)

Another study provided evidence that restrictions do not have to be put on the snack selection (i.e., type of snack or calories per serving) for snacking to be effective as part of a weight loss plan, as long as total calories are controlled. In the study, adolescent girls were randomly assigned to either a 1,500 kcal/day free-snack program or a 1,500 kcal/day restricted-snack program. Results indicated that both approaches to snacking were equally effective in achieving a modest amount of weight loss. (Williams, 2007)

Snacking is also beneficial for individuals looking to manage their weight since it provides structure to a daily eating plan, even when schedules are erratic. A review paper suggested that individuals who snack throughout the day may have improved weight control over those conforming to a rigid pattern of three meals a day. (Drummond, 1996)

Another study suggests that snacking helps appetite control by preventing overeating at meals. The authors noted that eating smaller amounts more frequently may be a more compatible pattern of eating than eating large meals for a physically-active lifestyle. (Kirk, 2000)

Snacking helps fuel the body to prepare for and recover from exercise and physical activity. Guidelines for glycogen storage stress the value of choosing nutrient-rich high carbohydrate foods along with other foods that provide a good source of protein and other nutrients. These macronutrients may assist in other recovery processes and, in the case of protein, may promote additional glycogen recovery when carbohydrate intake is suboptimal or when frequent snacking is not possible. (Burke, 2004)

Snacking also provides energy during periods of the day when hunger strikes. In one study, those who had eaten a small breakfast spent significantly less time attending to their work than those who had eaten larger meals. Consumption of a mid-morning snack reversed the adverse effect of a small breakfast. (Benton, 2007)

Snacking can help Type 1 or 2 diabetes patients better control their blood sugar. In one study, adolescents who lived with their biological parents had glycosylated hemoglobin levels that were approximately .5% lower on average than those who lived in alternative family arrangements (i.e., blended and single-parent families). This effect was seen in individuals who ate more frequent meals and snacks. Regular blood glucose monitoring also mediated this effect. (Swift, 2006)

Snacking can also help diabetics decrease the risk for hypoglycemia. A snack two hours after insulin injection resulted in a less erratic blood glucose profile and reduced the risk of hypoglycemia in patients treated with preprandial regular human insulin. (Orre-Pettersson, 1999)