If you tend to skip snacks because you are afraid they will derail your weight loss or weight maintenance efforts, you may be surprised to find that a healthy one could make this easier. Snacks keep hunger at bay, which prevents you from making unhealthy food choices, while giving you energy until your next meal. Having a snack at work improves concentration and performance, if you choose the right one.
Cereal
A serving of cereal is low in calories, but contains fiber, which will fill you up, and complex carbohydrates which increase your energy levels. Cereal offers long-lasting fuel for your body because it is digested slowly. Choose one that is low in sugar, but that contains at least 3 g of fiber per serving. Add skim milk for a hit of protein. This snack is quick and easy and is something you can eat at your desk on a busy day. Oatmeal is another energy-boosting cereal that is simple to prepare in the office microwave.
Crackers and Cheese
Crackers and cheese are portable and make a healthy snack for the workplace. Choose whole-grain crackers, which are higher in complex carbohydrates and fiber than others and give you energy for longer. Eat them with low-fat cheese, which adds protein to your snack. This increases energy, allows you to focus and prevents hunger before your next meal. Cheese does contain saturated fat, so stick to one portion to keep yourself from overdoing it.
Air-Popped Popcorn
Popcorn is considered a whole grain and a serving is larger than you might expect. To make this snack a healthy choice, you must air-pop it and go easy on butter and salt. Sprinkle with garlic powder or chili seasoning for a fat- and salt-free flavoring. Prepare the popcorn at home and bring it with you or keep some stashed in your desk so you are prepared when hunger strikes. Popcorn will fill you up for few calories and give you the energy and focus to get through your workday tasks. It makes a crunchy alternative to potato chips.
Trail Mix
Trail mix is a versatile snack you can prepare in a number of ways. Include dry breakfast cereal, nuts, seeds, dried fruit or pretzels. The mix of these items includes carbohydrates, protein and healthy fats, which is an optimal combination for concentration, keeping hunger pangs away and giving you energy to get your work done. Prepare a large batch of trail mix at home and divide into individual servings you can store at the office.
References
- "Eating Well": Quick and Healthy Snack Recipes and Cooking Tips
- "Best Health"; 10 Quick and Healthy Snacks to Stash at Work; September 2009
- CNN Health; Snack Strategies: 4 Cases Where Eating Between Meals Can Work; Stacey Colino; August 2007
- MayoClinic.com; Healthy Breakfast: Quick, Flexible Options to Grab at Home; February 2011
Member Comments