Snacking, it turns out, is not all about crisps, biscuits and chocolate. Dutch millennials often consume nutritious foods, such as fruit, bread and yoghurt, between their main meals. This is one of the findings from the PhD research of Mariëlle de Vaal. Moreover, snacking behaviour revolves not only around the food or drink consumed, but also around people's motives and the situation in which they eat or drink.
De Vaal followed the dietary patterns of 264 Dutch millennials for a year using a mobile app. Participants recorded their food and drink intake and labelled each consumption occasion, for example as 'breakfast', 'lunch', 'in-between' or 'meal replacement'. The study found that, on average, the participants snacked between meals four to five times a day, but that 64 per cent of these products fell within the Dutch Wheel of Five guidelines. These included fruit, cucumber, bread, yoghurt and black coffee. As such, these snacks can contribute to a healthy diet.
One snack, different meanings
The study and in-depth interviews with participants also showed that the same food can have a different meaning depending on the situation. For example, participants described a cucumber eaten at work in the morning to stave off hunger until lunch as an 'in-between'. They labeled the same cucumber as 'snack' during a sociable evening with friends. Coffee also takes on different meanings depending on the context. At work, a cup of black coffee may serve as a functional snack; on a terrace with friends, the same coffee may be seen more as an indulgence.
According to De Vaal, this shows that snacking is about more than the food itself. People eat or drink outside their main meals not only because they are hungry or thirsty, but also out of habit, for convenience, energy, relaxation, health or social interaction. These considerations are not fixed, either. The environment also plays a role, the study shows. People's snacking behaviour may differ, for example, at the office and at home on the sofa. "The same person may eat something in the morning to get energy and choose something similar in the evening because it is sociable or because they fancy something tasty," says De Vaal.
This insight challenges the traditional distinction between meals and snacks. "We are seeing a global trend known as 'snackification'," explains De Vaal. "The boundaries between snacks and meals are becoming blurred: snacks can replace meals, while foods we traditionally consider part of a meal - such as a sandwich -sometimes serve as a snack." People may replace a meal with several smaller eating occasions, spreading their food and drink intake throughout the day. De Vaal therefore sees snacking as a continuum in which food, context, consumption motives and personal meaning constantly interact. "Snacking is about much more than simply eating and drinking," she says. It can also be a ritual, a moment of relaxation or a way of connecting with others.
"Snacking is not necessarily unhealthy, and it is time we stopped giving it such a bad name"
Implications for dietary advice
According to De Vaal, these findings call for a different approach to dietary advice. Rather than simply discouraging snacking, dietary guidance could take greater account of the situation in which people eat and drink. Someone who wants to consume less sugar, for example, may benefit more from an alternative to a specific afternoon sweet treat than to follow general advice to avoid snacking.
For consumers, De Vaal's main message is straightforward: look not only at what you eat and drink, but also at why. This awareness can help people reflect on their own patterns. Recognising those patterns creates room to make snacking behaviour better fit personal needs and, ultimately, to snack more healthily. "Snacking is not necessarily unhealthy, and it is time we stopped giving it such a bad name," says De Vaal.
Mariëlle de Vaal carried out her PhD research at Food Quality and Design under the supervision of Prof. Vincenzo Fogliano. She defended her PhD thesis on 25 August 2026.
