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In the USA, typical snacks include fruit, chips, cookies, crackers, popcorn, candy, ice cream, milk, nuts, seeds, tea, and yogurt. In Eastern European countries, popular children's snacks are biscuits and chocolate, along with portable fruits like bananas and apples.
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Interestingly, the biggest reason for snacking isn’t always hunger. Many people snack out of boredom, loneliness, stress, or simply as a break from work. Food advertising also heavily influences snacking habits, encouraging the consumption of processed foods.

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Snacking is on the rise, and a global study shows how our habits are evolving around the world. The State of Snacking Study by Mondelēz International surveyed over 6,000 adults from 12 countries and highlights key trends:

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• Many people are shifting towards snacking in small portions throughout the day rather than consuming three large meals.
• In Eastern European countries, 83% of people snack or eat on the go daily.
• 80% of parents believe that sharing snacks with their children is an opportunity for bonding and communication.
• 69% of parents in Eastern European countries think their family's snacking habits should be passed on to their children.
• 73% of people in Eastern European countries believe snacks should be more functional, with simple and clear ingredients.

Different cultures have their unique snack traditions:

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• Korea: "Dosirak" – a packed meal that may include rice, seaweed, eggs, sausages, lotus root, and kimchi.
• Japan: "Bento" – a single-portion lunch featuring rice, fish, omelet, meat, vegetables, and seaweed.
• India: "Tiffin" – a tea-time meal typically including rice, lentils, curry beans, chapatis, vegetables, and meat.
• Australia: "Lunch box" – a packed lunch often consisting of sandwiches, salads, fruits, buns, and cookies.
• China: "Biandang" – similar to a bento, it includes rice, meat, eggs, dumplings, tofu, and vegetables.

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The impact of snacking on health and weight can vary greatly from person to person. For some, snacks help maintain a healthy weight and improve diet quality, while for others, it may lead to weight gain. The key factors include the type of snacks consumed, portion sizes, and the reasons behind snacking.

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Why snacking is beneficial for your health:

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1. Boosts energy: Snacks can provide a quick energy boost to help you stay focused and productive at work or school.
2. Controls appetite: Eating healthy snacks can help manage hunger and prevent overeating during meals.
3. Provides nutrients: Snacks can be a source of essential vitamins, minerals, and healthy fats, especially when choosing fruits, vegetables, nuts, and seeds.
4. Encourages variety: For picky eaters, particularly children, snacks offer an opportunity to introduce new, nutritious foods in small portions.

However, without planning, snacking can lead to weight gain, nutrient deficiencies, and a decline in overall diet quality. Frequent indulgence in high-calorie, ultra-processed snacks can disrupt your balance and lead to health issues.

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Done right, snacking can be a cornerstone of your daily diet.

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Healthy snacking habits include:

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• Choosing snacks that match your individual calorie and energy needs, helping you feel satisfied without overeating.
• Opting for nutrient-dense foods like fruits, vegetables, whole grains, nuts, and seeds.
• Minimizing snacks high in added sugars, saturated fats, and salt.
• Selecting snacks that align with your tastes and preferences to ensure satisfaction.
• Focusing on a balance of healthy and enjoyable foods, where 90% of snacks are whole or minimally processed, and 10% are your favorite treats.

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Elevate Your Lunch Boxes with Japanese-Inspired Snacks

The iCook app is introducing a new set of recipes to help you create balanced, delicious lunch boxes. Inspired by the Japanese bento tradition, these recipes, including onigirazu with tuna and onigirazu with avocado and spinach, are crafted for simplicity and high nutritional value.