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Simple Ways to Snack Healthy at Work

August 07, 2018

You've got one more report to write at work, when – suddenly, a snack attack strikes! Ignore the vending machine. Bring your own healthy, delicious snacks to work instead. Here’s how to fill up with good nutrition.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, busy schedules can make it hard to eat smart. Planning ahead can help. Consider these tasty and healthy treats for your next office snack.

Fruit Power
  • Choose whole fruit, not juice. Fruit takes longer to digest – so you won’t get hungry as quickly. Whole fruit also retains fabulous fiber, always filling and a friend to your digestion.
  • Look to fresh options like pears, bananas, grapes, peaches, and apples. Variety gives your body the right mix of nutrients you need.
  • Dried fruits (apricots, apples, or bananas) are a sweet and chewy alternative. They have concentrated nutrients and fiber, plus lots of antioxidants. Eat sparingly if you're watching calories.
Veg Out
  • Try baby carrots, celery, red bell pepper sticks, cauliflower florets, radishes, and cherry tomatoes. This colorful variety means each has a different nutrient profile with its own vitamins to ward off those contagious office bugs.
  • Dip them in salsa, hummus, plain yogurt, or low-fat salad dressing. Yum.
Crunchies
  • Air-popped popcorn is filling and satisfying.
  • Whole-wheat crackers with peanut butter have fiber, protein, and complex carbohydrates.
  • Pita chips pair well with guacamole, cottage cheese, hummus, and salsa. They have less fat, and usually, less salt than other chips.
  • Nuts boast good-for-you unsaturated fat, protein, fiber, and vitamins. An August 2017 study in Diabetes, Obesity and Metabolism found that walnuts, in particular, promote feelings of fullness – so you'll snack less.
Tasty Treats
  • Eat plain instant oatmeal. It’s good for cholesterol levels and adding a tiny box of raisins for an energy boost.
  • Top a boiled egg with chives, hot sauce, or a dab of low-fat mayonnaise and pickle relish – for a tasty protein booster.
  • String cheese (reduced-fat or low-fat) is also a healthy snack that's high in protein and also has calcium.
  • Low-fat yogurt has protein, calcium, vitamins and minerals. Top it with fresh fruit for a more powerful nutritional punch.

Smart snacking every four hours or so, helps rev up your metabolism for higher levels of energy. Be sure to watch portions and read nutrition labels.

SOURCES:

https://www.niddk.nih.gov/health-information/diet-nutrition/healthy-meals-snacks-teens
http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/healthy-snack-attack
https://www.inc.com/jacquelyn-smith/the-best-16-snacks-to-eat-at-your-desk.html
https://www.webmd.com/diet/features/go-nuts-your-diet#1
http://www.cnn.com/2017/03/10/health/are-nuts-healthy-food-drayer/index.html
http://www.cookinglight.com/eating-smart/smart-choices/healthy-office-snacks#healthy-snacks-instant-oatmeal-raisins https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/healthy-cooking.htm
https://www.sciencedaily.com/releases/2017/08/170816181259.htm