Summary
Prof. Sarah Berry, ZOE's chief scientist and professor of nutrition at King's College London, reveals that snacking accounts for roughly a quarter of daily energy intake and can actually improve health when done right. She debunks the myth that frequent snacking is inherently bad, explains why "natural" labels don't mean healthy, and shares seven specific snacks chosen for longevity and metabolic benefits.
Key Points
- Snacking accounts for ~25% of daily energy intake, so snack quality has a meaningful impact on overall metabolic health.
- Nuts (especially walnuts and almonds) are one of the most consistently supported snacks for cardiovascular health and longevity.
- "Natural" or "organic" labels do not guarantee a snack is healthy -- ultra-processed organic snacks still spike blood sugar and lack fiber.
- Fermented dairy (yogurt, kefir) provides both protein and beneficial microbes that support gut health and reduce inflammation.
- Dark chocolate (70%+ cacao) delivers polyphenols that feed beneficial gut bacteria and may lower blood pressure.
- Pairing protein or fat with carbohydrate-containing snacks (e.g., apple with nut butter) blunts the blood sugar spike and extends satiety.
Key Moments
Snacking is a hidden fourth meal worth a quarter of daily calories
Jonathan Wolf reveals that snacking accounts for roughly one quarter of daily energy intake, making it equivalent to an entire extra meal that most people give little thought to despite its outsized impact on health.
"On average, snacking accounts for around one quarter of our energy intake each day. The equivalent of an extra meal. But most of us give it little thought."
The biggest myth about snacking is that frequent snacking is bad
Prof. Sarah Berry debunks the widespread misconception that having multiple snacks throughout the day is inherently bad for health and weight, noting that the quality of snacks matters far more than their frequency.
"The biggest misconception in my opinion about snacking is that having multiple snacks throughout the day is bad for your health, bad for your waste, bad for your weight."
Natural labels do not mean healthy snacks
In a rapid-fire Q&A, Prof. Berry confirms that a natural label on a snack does not mean it is healthy, that timing of snacking matters, and that chocolate is not always bad, setting the stage for evidence-based snack recommendations.
"If a snack says natural on the label, does that mean it's healthy? No. Does it matter when you snack? Yes. Is chocolate always bad? No."
