When you walk into the break room, the vending machine often is set up so it is the first thing you see. The shiny wrappers and colorful packages are meant to catch your eye, but the vending machine can be detrimental to your diet if you don't choose wisely. Believe it or not, there are some healthy options inside your vending machine. All you have to do is look past the food loaded with fat and sugar.
Nuts
Nuts always are a good option when your stomach is grumbling but you want to keep your diet healthy. Be sure to choose nuts that are raw and unsalted. Nuts give you a rich source of healthy fats and proteins, and also are full of fiber, which is helpful in ensuring you feel full until it is time to sit down for your next meal. The key to eating nuts is to practice moderation, as the calories can add up quickly. Your best choice is a 1 oz. serving size of cashews, which contains 10 g of healthy fats, 5 g of protein and about 150 calories.
Trail Mix
When you are craving something sweet, you might be tempted to choose the various cookie options. By selecting these cookies, you are setting yourself up only to get a quick fix of sugar, and you will be tired and hungry soon after you eat them. Trail mix makes an excellent substitute. Trail mix contains tons of protein and healthy fats and, unlike cookies, will keep your metabolism running in high gear and give you lots of energy to burn. Keep in mind that most vending machine packs of trail mix actually contain two servings. One serving contains about 8 g of protein and about 250 calories.
Animal Crackers
When you simply must have the crunch that comes from a cookie, consider selecting a package of animal crackers. Animal crackers are lightly sweetened and have a flavor that is guaranteed to take you back to your childhood. Choose the original animal crackers and avoid the varieties that include frosting and sprinkles. A 1 oz. package of animal crackers contains just 4 g of fat and 130 calories.
Dried Fruit
While vending companies obviously cannot place fresh fruit inside their vending machines, dried fruit might be your next best option. When deciding on what type of dried fruit to purchase, avoid any that are covered in sugar, which that takes a healthy snack and makes it just as bad as the candy bars. Most dried fruit will be fat free and less than 100 calories per serving.
References
- "Healthy Foods: Fact Versus Fiction"; Myrna Chandler Goldstein; 2010
- "Snacking Habits For Healthy Living"; Jean Storlie; 1998
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