In 1917, amidst the turmoil of World War I, the American chemist and nutritionist Ellen Swallow Richards built upon foundations laid decades earlier in home economics and food science to develop a broader understanding of health, which became particularly significant during wartime: nutrition as a manageable system for energy, performance, and public health. Women played a crucial role in this early nutritional education – not as enforcers of dietary rules, but as architects of practical health behavior. This perspective is more relevant today than ever: those seeking high performance manage their snacks as precisely as their training stimuli.

Snacks are small meals between main meals. Key factors include energy density Energiedichtekilocalories per gram of food, protein quality Proteinqualitätcomposition of essential amino acids, and fiber content Ballaststoffeindigestible carbohydrates that promote satiety and gut health. Mindful eating Mindful Eatingconscious attention to taste, smell, texture, and satiety signals influences how much we ultimately consume. Similarly, sensory factors such as texture Texturmouthfeel, hardness, crispness and flavor profile impact what's known as sensory satiety sensorische Sättigungthe effect whereby a specific flavor/mouthfeel becomes less appealing over time. For high performers, the results matter: stable blood sugar, constant energy, clear mind – without cravings and without metabolic side effects.

Energy density, sugar, and salt are the levers that make snacking either a performance booster or a health risk. Long-term data show that those who frequently opt for energy-dense, nutrient-poor sweet or salty snacks increase their risk for features of metabolic syndrome and even later hypertension – an approximately threefold increased risk was observed during childhood and adolescence when such snacks topped the list ^[1]. Additionally, high salt consumption from snacks is associated with increased blood pressure; in a large sample of children and adolescents, the frequency of salty snacks correlated with diastolic hypertension, and frequent consumption of salty, sugary snacks and sugary drinks often occurred together – a risky trio dynamic for cardiovascular health ^[2]. The good news: drinking a large glass of water before meals can lower immediately consumed energy and enhance satiety – even in young, healthy men, a significant reduction in calorie intake was demonstrated ^[3]. Furthermore, protein- and fiber-rich snacks such as nuts, seeds, or Greek yogurt can improve satiety and moderate blood sugar spikes, supporting mental stability and performance ^[4].

What exactly drives our snack choices? A study with young adults indicated that sensory desires – such as cravings for salty, fatty, or sweet foods – and current well-being significantly influence the selection of specific snacks. Health-conscious women were more likely to choose healthier options, while men tended to select less favorable snacks. The core message: subjective feelings are strong drivers – understanding them allows individuals to design their environment and options more wisely ^[5]. How we eat also matters. A controlled study combined a harder texture with instructions to eat slowly. Result: eating speed noticeably decreased – more chews per bite, lower bite rate. The direct satiety effect was not greater, yet slower eating is a known lever to reduce energy intake; this combined strategy is therefore a practical way to curb overeating ^[6]. Finally, concerning snack quality: in a randomized trial with overweight women, Greek yogurt increased subjective satiety 30 minutes after consumption more so than peanuts and elicited a stronger insulin response; the data suggest that different snack types trigger varied hormonal and appetite-regulating profiles – an argument for conscious selection depending on daily goals (e.g., “immediate satiety” vs. “low insulin peak”) ^[4].

- Incorporate protein- and fiber-rich “energy bombs”: Greek yogurt with flaxseeds, cottage cheese with berries, a small mix of nuts and seeds. This will increase satiety and stabilize blood sugar ^[4].
- Practice mindful eating: smell, chew mindfully, feel the texture. This sensory attention slows eating speed – a mechanism that has been shown to lower energy intake ^{[7] [6]}.
- Combine textures and flavors: mix crunchy items (e.g., roasted chickpeas) with creamy ones (yogurt) and a fresh, juicy component (apple slices). This increases sensory satiety and leads to earlier satisfaction ^{[5] [6]}.
- Drink a large glass of water (about 500–570 ml) before snacking. This enhances acute fullness and reduces calorie intake immediately afterwards – especially useful before meetings or workouts ^[3].
- Focus on a “satiety environment” instead of willpower: place healthy options visibly and keep sweet and salty snacks out of reach. This can undermine sensory cravings before they make a decision ^[5].

The future of snacking is personalized: sensory profiles, eating speed, and hormonal responses will be individually combined to create satiety without a performance drop. We can expect new tools – from texture design to biofeedback – that seamlessly integrate mindful, slow, and nutrient-dense snacking into the high-performance everyday life.