Munching on snacks rich in protein promotes feeling of fullness, and helps teenagers cut down unhealthy eating habits, finds a new research.

MU researchers have found that afternoon snacking, particularly on high-protein-soy foods, reduces afternoon appetite, delays subsequent eating and reduces unhealthy evening snacking in teenagers.

Assistant Professor Heather Leidy said that when kids eat high-protein snacks in the afternoon, they are less likely to eat unhealthy snacks later in the day, which is particularly important for kids who want to prevent unhealthy weight gain.

Male and female adolescents between the ages of 13 and 19 who were classified as either normal weight or overweight participated in the study.

Leidy said that in addition to the appetite and satiety benefits, they found that when the teens ate the high-protein snacks, they incorporated more protein throughout the day and consumed less dietary fat. Thus, adding protein snacks in the afternoon could be a good strategy for individuals who are trying to eat more protein throughout the day.

They also found that the high-protein snacks improved certain aspects of mood and cognitive function.