With the first quarter of the year over and 2025 health goals in full swing, an Australian Dietitian is celebrating the many Australians who have actively tried to snack healthy, following new consumer research into the country’s snacking behaviours.
Research released today by Sunsweet Prunes, shows that nearly half (48%) of Australians choose snacks to support their health goals such as improving bone health, lowering cholesterol, increasing antioxidants, higher fibre and protein and lower sugar and fat content.
Of all the survey respondents, 48% felt they chose snacks that are generally good for their body with 80% opting for fresh fruit and vegetables, almost half of them (47%) snacking on dried fruits such as prunes and raisins, 55% choosing yoghurt, 55% trail mix, 57% muesli bars and 75% reaching for nuts.
However, that leaves a majority who on top of snacking on crisps, crackers and hot chips (65%), chocolate or lollies (55%) and ice cream (41%) also reach for muffins, pastry or cakes (49%) and soft drinks, juices and smoothies (57%) as part of their regular snack routine.
Accredited Practising Dietitian, Joel Feren, explains the research confirms positive snacking behaviours which he’s thrilled to see.
At the same time, it appears it’s not just about what we snack on but how, where and when we opt for treats that may be the missing links to our health goals.
"The research in partnership with Sunweet Prunes suggests a link between moments when snacking and food preferences, with moments like weekend (22%), couch (56%), fridge and pantry snacking (18%) or even bed snacking (10%), potentially influencing our long-term wellbeing,” Joel says.
"We’ve all probably found ourselves snacking in front of the pantry at some point – and it’s natural, normal and not off-limits! By tuning into when and where you snack, you can easily swap in healthier choices to get the balance right. These small shifts add up, helping you build a nutritionally sound diet and setting the stage for long-term health, one snack at a time."
The main factors that form Australians' snacking habits are: simply out of hunger or a craving (69%), because of pure boredom (39%) or are stressed (22%). About 32% of people surveyed said they are influenced by others when it comes to snacking – if someone they are with is a couch snacker, they will do so, too.
So, what types of snacking moments are there and which one may you be?
Weekend snackers:
Everyone looks forward to when the weekend rolls around as it provides us with a reprieve from busy work weeks and hectic schedules, we spend quality time socialising with friends and family or attending special occasions.
"Most people socialise over the weekend with food or snacks and it is a great way to make special memories and be present with those you love, but it is also equally important to stay mindful of the quantity you consume so you don't overdo it. Snacking is a great way to keep hunger at bay between meals,” Joel adds.
Couch snackers:
More than half (56%) of Australians will settle onto the couch with snacks in hand and this provides an opportunity to relax, wind down and recharge the body but Joel warns to be mindful of the snack choices and instead of reaching for the calorie-dense crisps or ice cream consider sweet-dried fruit, like Sunsweet Prunes.
"My family love to snack on Sunsweet Prunes, they are packed with vitamins and essential nutrients and make a perfect nutritious and delicious snack when relaxing on the couch and winding down,” Joel says.
Fridge and pantry snackers:
Nearly a 1-in-5 (18%) of Australians admit they will snack by the fridge or pantry which can be detrimental to long term health goals as you may end up eating more and feeling hungrier sooner.
"We all do it, whether it’s when we are preparing dinner or the kid’s lunches for school. Rather than eating out of the fridge or pantry listen to your body. Is it hunger or boredom? If you are hungry choose snacks with intention, savour each bite and focus on nourishment. This can help improve digestion, prevent overeating and promote a healthier relationship with food.”
Bed snackers:
With one in 10 (10%) of Aussies admitting they snack in bed, Joel says:
"Sleep is a key pillar of health, so let’s not do anything to sabotage it. The last thing you want to experience when settling in for a good night sleep is indigestion, heartburn or acid reflux,” Joel adds.
Have you tried Prune Bark? Check out Sunsweet Prunes website for a delicious and healthy snack recipe by Joel Feren: https://sunsweet.com.au/.
