When you snack, you can fill in nutritional gaps, boost your intake of fruits and vegetables, keep your mood on an even keel, and help with appetite and weight control.

Every diet offers room for treats, and there’s no reason to feel guilty about enjoying one
“There’s even evidence that spreading calories out in frequent mini-meals and snacks requires less insulin, which can reduce your risk of developing diabetes,” says David Katz, M.D., M.P.H., director of the Yale Prevention Research Center in New Haven, Connecticut. “Snacking helps you avoid the waning of energy that comes with consuming large meals.” But when it comes to reaping all of these health benefits, every bite counts.