Smart Snacking: What to Eat Between Meals

Snacking is often seen as something to avoid when trying to lose weight. However, in many cases, the right snacks can help manage hunger, support energy levels, and prevent overeating at meals.

The key is not whether you snack, but what and how you choose to eat between meals. For a broader overview, see Nutrition for Sustainable Weight Loss: A UK Clinical Pillar Guide.

Do you need to snack
Not everyone needs snacks. Some people feel satisfied with three meals per day, while others benefit from including one or two snacks to manage hunger.

If you regularly feel very hungry between meals, planned snacks can help maintain more stable eating patterns.

What makes a good snack
A balanced snack is one that helps you feel satisfied without leading to overeating later. Snacks that include protein, fibre, or both tend to be more effective.

Highly processed snacks that are low in these nutrients may be less filling and easier to overconsume.

Examples of balanced snacks
Practical snack options include:

• Greek yoghurt with fruit
• Apple with peanut butter
• Cottage cheese with berries
• Boiled eggs
• A small handful of nuts and seeds
• Hummus with vegetable sticks

These options combine protein, fibre, or healthy fats to support fullness.

Snacking and appetite regulation
Snacks can help prevent large drops in energy and excessive hunger, which may otherwise lead to overeating at the next meal.

This links closely to appetite regulation and hunger hormones. For more detail, see Understanding Hunger Hormones: Ghrelin, Leptin and Appetite.

Snacking and weight loss
Snacking does not automatically lead to weight gain. What matters most is your overall eating pattern.

In some cases, structured snacks can support weight loss by improving consistency and reducing unplanned eating.

Common snacking challenges
Some common issues with snacking include:

• Eating out of habit rather than hunger
• Choosing foods that are not filling
• Losing track of portion sizes
• Snacking late in the evening without awareness

Becoming more aware of why and when you snack can help you make more intentional choices.

Snacking on weight loss medication
If you are using medications such as Wegovy or Mounjaro, you may find that your appetite is reduced and snacking becomes less necessary.

However, if you are eating smaller meals, including occasional nutrient-dense snacks may still be helpful to meet your nutritional needs.

Prioritising protein-rich snacks can be particularly useful. See What to Eat on GLP-1 Medications.

Planning snacks in advance
Having planned snack options available can reduce reliance on convenience foods that may be less balanced.

Keeping simple options at home or work can make it easier to make supportive choices.

Snacking and portion awareness
Even balanced snacks can contribute to excess intake if portions are large. Paying attention to portion sizes can help maintain balance without the need for strict tracking.

For more guidance, see Portion Sizes Made Simple.

How to use this information
If you find yourself frequently hungry between meals, consider introducing one or two balanced snacks and observing how this affects your appetite and energy.

Focus on simple, satisfying options rather than highly processed snacks.

Further reading
• NHS Eatwell Guide
• British Dietetic Association resources
• NICE guidance on weight management