Disclosures. Karen Ansel, MS, RDN, CDN. David R. Just, PhD. The presenters have certified that no conflict of interest exists for this program.

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2 Disclosures 2 The presenters have certified that no conflict of interest exists for this program. Karen Ansel, MS, RDN, CDN Karen Ansel reports the following relevant disclosure: She serves as a content developer for Kellogg s. David R. Just, PhD David Just has no disclosures for this program.

3 Learning Objectives 3 Suggested CDR Learning Codes: 4010, 5370, 6000, 8100; Level 2 Suggested CDR Performance Indicators: 8.1.2, 8.2.3, 8.3.6, Evaluate the most recent trends regarding snacking. 2. Assess the impact of the food environment on snacking. 3. Interpret the latest research regarding snacking on measures of health and body weight. 4. Provide clients with evidence-based recommendations for healthful snacking.

4 Snacking Trends 4

5 Thirty-Five Years Ago 5 The average American ate one snack a day 40 percent of adults and teens didn t eat any snacks at all. (USDA Food Surveys Research Group, 2010 & 2011)

6 Today 6 Thirty percent more people snack today than they did four decades ago Most people snack at least twice a day The majority snack even more Nearly half of adults snack two or three times a day. The snacking trend continues to rise. (USDA Food Surveys Research Group, 2010 & 2011; Piernas, J Nutr, 2010)

7 Percent of Adults 45 Changes in Snacking Frequency of US Adults Over the Past 35 Years Number of Snacks a Day (USDA Food Surveys Research Group, 2011)

8 Reasons We Love to Snack 8 Physiological To satisfy a craving To satisfy hunger For better nutrition 66 percent of people surveyed listed nutrition as one of their top reasons for snacking according to a 2014 Nielsen report. Emotional For fun and enjoyment (Nielsen website, 2014)

9 Are Snacks the New Meals? 9 Many people are eating snacks in place of meals. Adults who snack multiple times a day, are especially likely to snack all day instead of eating regular meals. Some adults believe it s healthier to snack throughout the day than to eat three meals.

10 Time Use and Calories Consumed 10 Time Use (in minutes) Calories Activity All days Mon-Fri Sat-Sun All days Mon-Fri Sat-Sun Eating/drinking only Going to bed/sleeping Personal care Working Home production Caring Education Travel Relaxation and leisure (excluding TV and attending events) Watching TV Attending art and sports Socializing Sports and exercise Phone Shopping Services Voluntary/civic/religious activities NA (Bertrand and Schanzenbach, Am Econ Rev, 2009)

11 Time Use and Calories Consumed 11 On high calorie days: overweight individuals taking in the excess calories by snacking while doing chores or socializing. For normal weight high calorie days occur almost always along with socializing. How much you eat in front of the TV is unaffected by how much you ate in the previous 6 hours you are focused on the TV and not on how much you eat.

12 Percent of people snacking 80 Change in Snacking Frequency Since Early Morning Morning Afternoon Evening Late Evening Time of day (IRI Worldwide website, 2015)

13 Generational Snack Habits 13 Even though everyone is snacking more often, Millennials are most likely to snack all day and evening long compared to Baby Boomers who snack less in the morning or late at night. (IRI Worldwide website, 2015)

14 Foods We re Snacking On 10 Most Popular Snacks 14 Fresh fruit Ice cream Chocolate Vegetables Potato & Tortilla Chips Yogurt Bread & sandwiches Cookies Cheese Nuts & seeds (Nielsen website, 2014)

15 Snacks Aren t Always Traditional Snack Foods 15 People seek out snack-sized versions of foods we usually eat as, or with, meals: salads burgers soups pizzas pastas breakfast foods sandwiches desserts

16 Healthier Options 16 Many people are also seeking healthier snack options, such as snacks that are: Naturally flavored Low in sugar and sodium Free of high fructose corn syrup Made with whole grains High in fiber (Nielsen website, 2014)

17 17 Snacks and Weight Management

18 Snack Calories 18 Roughly a quarter of our daily calories come from snacks. (USDA Food Surveys Research Group, 2010 & 2011; Piernas and Popkin, Health Aff, 2010)

19 Snacking Research 19 Research on the impact of snacking and eating frequency on body weight is mixed This may be partially due to: Different definitions of snacking among studies. Inclusion or exclusion of beverages and alcoholic drinks as snacks. Reporting errors by study participants.

20 Snacking, Calories and Obesity 20 Even though people who snack more frequently take in more calories, the USDA reports that normal weight men and women actually snack slightly more often than people who are overweight or obese. (USDA Food Surveys Research Group, 2010 & 2011)

21 Snacking & Weight Management Among Adults 21 Eating frequent meals and snacks has been proposed to help control appetite and food intake. However, a review of controlled feeding studies in adults found: Eating more than 3 times a day had little, if any, impact on appetite or food intake. Eating fewer than 3 times a day increased appetite. (Leidy and Campbell, J Nutr, 2011)

22 Snack Choices and Body Weight In Adults 22 Snacking on cakes, cookies, candy, chocolate and desserts is associated with increased snacking energy intake. (Bertéus et al, Int J Obes, 2005; Murakami and Livingstone, Int J Obes, 2014)

23 Snacking and Body Weight Among Children 23 Unlike adults, eating frequency may not be related to overweight and obesity in children. Some studies suggest that children and adolescents who eat more often may have a smaller waist circumference and lower BMI. (Academy of Nutrition and Dietetics EAL; Toschke et al, Obes Res, 2005; Toschke et al, Int J Pediatr Obes, 2009; Barba et al, Int J Obes, 2006; Mota et al, Ann Hum Biol, 2008;)

24 Snacking & Disease Prevention 24 Research on snacking and prevention or treatment of type 2 diabetes or high triglyceride and cholesterol levels is not consistent enough to conclude whether snacking has positive or negative benefits. (Rashidi et al, Saudi Med J, 2003; Jenkins et al, Metabolism, 1995; Mekary et al, Am J Clin Nutr, 2013; Mekary et al, Am J Clin Nutr, 2012; Smith et al, Br J Nutr, 2012)

25 Snacks and Nutrition 25

26 Snacks Provide Nutrients 26 Snacks can deliver nutrients people don t get enough of. When meals don t supply all the nutrition people need, nutrient-dense snacks can help fill those gaps. Adults and teens who snack on whole fruit, vegetables, legumes, grains, crackers and salty snacks tend to have better diet quality than people who don t snack or who snacked on other foods. Adults who eat breakfast, lunch, dinner plus 1 or 2 snacks a day obtain more key nutrients including protein, fiber, folic acid, vitamin C, calcium, magnesium, iron and potassium. (Nicklas et al, BMC Public Health, 2014; Kerver et al, J Am Diet Assoc, 2006)

27 Nutrients provided by snacks 27 % 30 D a i l y N u t r i e n t C o n t r i b u t i o n Teens Adults Nutrient (USDA Food Surveys Research Group, 2010 & 2011)

28 Sugar, Sodium & Snacking 28 Snacks provide nearly 40% of the added sugar and 16% of the sodium in children s diets. (Hess and Slavin, Nutrients, 2014; Cogswell et al, MMWR Morb Mortal Wkly Rep, 2014)

29 29 Who Benefits From Snacking?

30 Children and Teens 30 Most children and teens diets are lacking in whole fruit, vegetables, beans and whole grains. Snacks that provide these can improve diet quality. Physically active children and teens Require fuel for growth Additional carbohydrates for energy as they store less carbohydrate than adults. A carbohydrate-rich pre or post workout snack can help provide both of these nutrients. (Federal Interagency Forum on Child and Family Statistics, 2015; Jeukendrup and Cronin, Med Sport Sci, 2011; Meyer and Shirreffs, J Sports Sci, 2007)

31 Active Adults 31 Adults who exercise require carbohydrates for energy. For exercising adults who have not eaten 3-4 hours before working out, a pre-exercise snack or meal that is rich in carbohydrates can provide needed fuel. Post exercise, a snack containing carbohydrates plus protein can help refuel and repair muscles. (Hargreaves, Can J Appl Physiol, 2001; Betts and Williams, Sports Med, 2010)

32 The Elderly 32 Adult 65 and older who snack have been shown to obtain 14% of their day s protein from snacks. They also take in more calories, carbohydrate and fat. The more frequently they snack, the more vitamins A, C and E, beta carotene, magnesium, copper and potassium they consume. (Zizza et al, J Am Diet Assoc, 2007; Zizza et al, J Am Diet Assoc, 2010)

33 33 Snacking and Consumer Behavior

34 How Do We Know What To Eat? variety of cookies 75 iced teas 230 soups 175 salad dressings Information? Prices? Weighing taste and convenience?

35 Why Behavior Matters 35 Individuals make hundreds of food decisions a day. Making deliberate decisions for each would be impossible We fall back on rules of thumb and habit What would happen if we did rationally consider each decision? How could cognitively strategies engage the unthinking?

36 Hot vs. Cold Decisions 36 Cold State We consider: Prices Health information Logic We buy: Smaller portions Moderate foods We eat for: Taste Hot State Convenience Size Visual effect This decision is an exception We buy: Bigger More hedonic

37 Hot/Cold Study Behavioral Interrupt 37 Upstate NY schools with preordering of lunch items through SmartBoards Students who did NOT pre-order (Hot State): 11.8% less likely to take a fruit 8.9% more like to take a snack food 25% more likely to take a starchy side (Hank et al, JAMA Pediatrics, 2013)

38 Visibility 38 Simply seeing a brownie can lead to unplanned consumption The image or presence of a healthy food option can lead to consumption of healthier foods. Making fruit more visible can more than double fruit consumption We often don t know what we want until we see it. (Just and Wansink, Choices, 2009; Wansink and Sobal, Environ Behav, 2007 )

39 Convenience After Fruit A little convenience goes a long way Opening the cooler door increases ice cream selection by 30% Moving the candy bowl 3 feet from your desk can reduce snacking by more than 50% Pre-slicing apples increases consumption Placing white milk in front of chocolate can increase consumption by more than 25% (Just and Wansink, Choices, 2009; Meyers et al, Arch Gen Psychiatry, 1980; Painter et al, Appetite, 2002; Wansink et al, Am J Prev Med, 2013)

40 Perceived Abundance Matters 40 35% 30% 3 Visible All Visible 28.81% 25% 20% 15% 10% 7.32% 5% (Wilson et al, Cornell University, 2015) 0%

41 Knowing When to Stop 41 It is difficult to know how much we have eaten We tend not to consider except at convenient stopping points Visible cues can help Creating natural stopping points (Geier et al, Health Psychol, 2012; Wansink and Payne, Percept Mot Skills, 2007)

42 Conclusion 42 No one is immune when it comes to thoughtless behaviors The keys are setting up the choices ahead of time: Convenience Visibility Scarcity Stopping points

43 Questions? 43

44 Credit Claiming 44 You must complete a brief evaluation of the program in order to download your certificate. The evaluation survey will be available on for 1 year following the live presentation. RDs should list CPE activity type 175 in their professional development portfolio.