At the supermarket shelf, nutritionist Rob Hobson's first check is simple: "What do I need?" The answer could be energy, protein, or something nourishing to get through a long gap between meals.
A protein claim is only one part of the label. Compare protein per serving with serving size, calories, added sugars and the rest of the ingredient list; there is no single ideal snack formula for every situation.
Snacks can do more than satisfy a craving
A Bel UK-commissioned survey of 2,000 adults, reported in independent coverage, found that 58% considered snack nutrition. Meanwhile, 73% said they used snacks to add fruit or vegetables, and dairy was another reason. The survey found that 60% viewed snacks as a way to manage hunger. Yet 78% sometimes chose whatever was quickest or most convenient. These are respondents' answers, not the results of a clinical nutrition trial.
Claims Check: A benefit phrase on a package does not establish that the product will deliver that result. Check whether the label identifies the ingredients and amounts behind the claim, and do not treat a dietary supplement as a substitute for a varied diet or as a disease treatment.
For a shake, compare the serving size in grams with its calories and protein. The big number on the front of the pack can hide what a serving actually provides. Whey and casein have different ingredient profiles from plant proteins such as pea or soy. A "blend" tells you less if it gives only a combined weight, with no amount for each component. Check added sugars and fibre, then look for allergens. Sugar alcohols can bother some people's digestion. A product's use of stevia or sucralose does not, by itself, show that the full formulation is a better choice.
Price needs the same scrutiny. Divide the container price by the stated number of servings, then check whether the serving size matches how you would use it. Protein powder and powdered meal replacement are not automatically interchangeable. For a more complete meal, read the full Nutrition Facts or Supplement Facts panel to see what nutrients and energy it provides. High protein alone does not mean a product covers everything you need. After exercise, carbohydrates can help replenish energy, while protein supports muscle recovery. Needs vary with the workout and the individual. The NIH exercise fact sheet reviews evidence on nutrition and exercise supplements.
Match the snack to the moment
Hobson's examples are practical, not prescriptive. Someone facing a long wait between lunch and a late dinner might choose cheese with wholegrain crackers. Add fruit for another option. For exercise, he suggests considering carbohydrates to refuel and protein for muscle recovery. Someone with a smaller appetite might choose fruit with nuts for a nutrient-dense snack that is not too filling.
Registered dietitian Angie Jefferson of the British Nutrition Foundation says nutrient-dense snacks can help provide fibre and protein. They can also add vitamins and minerals, including calcium and iron, which are commonly under-consumed. The NHS Eatwell approach does not prohibit snacks; it emphasizes a balanced diet across five food groups. Fruit and vegetables can add variety and nutrients. Pulses, nuts and seeds can do the same, while the best choice still depends on the overall diet and the person's needs.
Hobson has teamed up with Bel UK to produce the Getting Snacktive Guide. Bel UK managing director David Brandman said snacks are increasingly expected to offer something useful as well as satisfy a craving. That puts a premium on clear labelling: shoppers should be able to check a product's contents, serving and cost without relying on vague promises.
