The Universal Term: The Humble Snack
At its most basic, a food eaten in between meals is called a snack. The word encompasses a vast range of small, supplementary food items, from packaged snacks to fresh fruits and vegetables. Traditionally, snacks were often prepared from ingredients readily available at home, such as leftovers, nuts, or fruit. However, the rise of convenience stores and processed foods has led to a major industry dedicated to producing easily accessible, portable, and satisfying snack foods.
A History of Snacking
Historically, snacking has been viewed in various ways. In the Victorian era, consuming food that didn't require proper utensils was seen as lower-class. Over time, with advancements in packaging and food preparation, the perception of snacking shifted. Packaged snack foods, from pretzels to chips, gained popularity and became an emblem of American life by the 1950s. The culture of snacking continues to evolve, heavily influenced by factors such as convenience, lifestyle changes, and marketing campaigns.
Global Traditions of In-Between Meals
Across the world, many cultures have their own unique names and rituals for eating between main meals, highlighting the social and cultural importance of these smaller bites.
Elevenses: The British Mid-Morning Break
In Britain, a mid-morning break for refreshments, often around 11 a.m., is known as 'elevenses'. This tradition, which involves a 'cuppa' (tea or coffee) and a light snack like a biscuit or scone, originated in the 19th century with the Duchess of Bedford, who sought a way to stave off hunger before a late luncheon. Elevenses remains a cherished ritual, offering a moment of pause and relaxation during the workday.
Merienda: The Spanish Afternoon Bite
In Spanish-speaking countries, particularly Spain, the 'merienda' is a traditional afternoon snack eaten between the large midday lunch and the late evening dinner. This meal typically occurs between 5 and 6:30 p.m. and can include a variety of sweet or savory items, from pastries and sandwiches to churros with hot chocolate. The merienda provides a much-needed energy boost to bridge the long gap between meals.
The American "Fourth Meal"
In the United States, particularly among younger demographics and those with irregular schedules, the term "fourth meal" has been used to describe a late-night eating occasion. This meal is often associated with comfort foods and typically occurs after dinner, late into the evening or even after midnight. The concept was popularized by marketing campaigns but reflects a long-standing behavior of midnight snacking.
Other Notable In-Between Meals
- Supper: Traditionally a lighter, late evening meal or snack, distinct from a formal dinner.
- Appetizers (Hors d'oeuvres): Small dishes served before a main meal, often in a formal setting.
- Mezze: A selection of small dishes served as appetizers in Mediterranean, Middle Eastern, and Balkan cuisines.
- Zakuski: Hors d'oeuvres in Russian and other post-Soviet cuisines, served as a buffet of cured meats and fishes.
Modern Perspectives on Snacking
Today, the role of snacking is a hot topic in nutrition. It can be a tool for managing hunger and regulating blood sugar, or a contributor to weight gain depending on the choices made. Planned, healthy snacks are often recommended as part of a balanced diet, while mindless or frequent snacking on high-calorie, low-nutrient foods can lead to health problems.
Types of Snacks
- Healthy Snacks: These are typically nutrient-dense foods that provide energy and satiety.
- Fruits and vegetables
- Nuts and seeds
- Greek yogurt
- Hard-boiled eggs
- Hummus with whole-grain crackers
- Packaged Snacks: These are processed and commercially prepared foods often designed for convenience.
- Potato chips
- Cookies and crackers
- Candy bars
- Packaged trail mix
- Mini-Meals: Some people opt for smaller, more frequent meals throughout the day rather than a few large ones, essentially treating snacks as mini-meals.
Snacking Habits: Healthy vs. Unhealthy
| Aspect | Healthy Snacking | Unhealthy Snacking |
|---|---|---|
| Motivation | To bridge hunger gaps, manage energy levels, and get nutrients. | Due to boredom, stress, or cravings for high-sugar, high-fat foods. |
| Food Choices | Nutrient-rich, high in fiber and protein (e.g., fruit, nuts, yogurt). | Calorie-dense, low-nutrient foods (e.g., chips, candy, processed baked goods). |
| Portion Size | Consciously controlled portions, often small amounts. | Mindless consumption, often eating the entire large package. |
| Frequency | Strategic, planned snacking to prevent overeating at main meals. | Continuous grazing throughout the day, driven by cravings. |
| Context | Mindful eating, focusing on the food and its taste. | Distracted eating, such as while watching TV or working. |
Conclusion: The Evolving Role of Snacking
What is a food eaten in between meals called? The answer is simple: a snack. However, the culture and practice surrounding this simple act are anything but. From ancient Roman appetisers to modern-day convenience foods, the act of eating between meals is a testament to the ever-changing relationship we have with food. Whether you call it elevenses, merienda, or a fourth meal, the key to beneficial snacking lies in mindful choices. By understanding the historical context and prioritizing nutritious options, snacking can be a positive and enjoyable part of a healthy lifestyle.
For more information on healthy eating and portion control, consult an authority like the Harvard T.H. Chan School of Public Health: The Science of Snacking - The Nutrition Source.
