Like many topics in the areas of nutrition, health, and wellness, the subject of snacking is full of conflicting information. Some sources claim that snacking is a great way to maintain healthy blood sugar levels, curb cravings, and keep energy levels constant. Others claim that snacking throughout the day, in addition to eating three full meals per day, is the chief contributor to obesity and weight-related chronic diseases in the United States. It is important to look at both perspectives in order to determine fact from fiction. Hunger cravings between meals are common for people with busy schedules. People with physical jobs, active schedules that extend beyond a regular work day (going to the gym after work), or those who enjoy active lifestyles in general may need extra nutrients and calories outside of three meals a day. Not eating when one is truly hungry might lead to crashes in blood sugar and cause one to overeat during their next meal or make food choices based on convenience (grabbing a fast food meal in the drive-thru on the way home from work). The majority of snacks available in vending machines at work, cafeterias and convenience stores are not the healthiest choices. Some of my favorite healthy snack options that deliver energy and nutrients, curb cravings, and are not likely to contribute to weight gain include fresh fruit and vegetables, smoothies, air-popped popcorn, hummus, baba ganoush, trail mix and granola.Dr. John Douillard, DC states, “When you eat every two to three hours, your body becomes dependent on a constant supply of food. The body will lose its built-in ability to tolerate missing a meal, and the blood sugar will crash and often crash hard.”1 Another issue is weight gain; Americans weigh more now than ever. A main reason for this is that calorie intake and portion sizes for regular meals, and snacks has grown significantly.2 Many of the available snacks are sold in large portion sizes, and eating these (which also contain unhealthy fats, additives, preservatives, salt, and sugar) in addition to regular meals is a fast track to weight gain. It is best to focus more on eating three healthy, balanced meals per day at regular intervals than fill in with snacks, but if snacks are a must, then fresh, whole-foods are the healthiest options. References1 Douillard, John, DC. “Dangers of Frequent Eating.” John Douillards LifeSpa RSS. John Douillard’s LifeSpa™, 22 Dec. 2011. Web. 30 Dec. 2013.2 Harding, Anne, and Copyright Health Magazine 2011. “Snacking, Not Portion Size, Largely Driving U.S. Overeating.” CNN. Cable News Network, 30 June 2011. Web. 30 Dec. 2013.Want to read more? Subscribe to one of our monthly plans to continue reading this article.