Eating a healthy after work snack can reduce impulsive eating while figuring out what to eat for dinner. It can also replenish energy and mood after a busy day at work. Most people don't have access to healthy food options at their jobs, so it is imperative that you bring a healthy snack to work every day. Low-fat, low-sugar snacks, such as rice cakes, are good choices to help you combat hunger and keep you from overeating at dinnertime.
Workplace Trappings
Yielding to a demanding workload can cause stress and cravings for sweet and salty foods. Unfortunately the work setting, at times, can be a gold mine for foods that you should avoid. For example, vending machines filled with chips and candy bars are sometimes in the break room; your co-worker stores chocolate in a dish on her desk and your supervisor brings doughnuts to afternoon staff meetings. Keeping healthy snacks at work can help you avoid making poor snack choices and help you maintain your health goals.
Tips
Choose snacks that have between 100 and 300 calories and provide a healthy balance of protein, carbohydrates and fat, says the Nutrition Council of Greater Cincinnati. Ideally, if you are on a very low-calorie diet, eat snacks such as 3 cups of light microwave popcorn, that are about 100 calories to stay within calorie recommendations. High-fiber snacks can help you feel full between meals. Drink lots of water throughout the day to stay refreshed and feel satisfied. Drinking water can also help you avoid the pitfall of false hunger pains due to dehydration. Store some healthy options at your desk or office for those times when you might work late or plan to meet up with friends for dinner after work.
Recommendations
Good 100-calorie snack options include a medium apple, eight baby carrots with 2 tbsp. humus, 2 graham cracker squares with 1/2 tbsp. peanut butter, 1 oz. string cheese, 1/2 cup Cheerios with 1/2 cup skim milk or 1/2 cup plain yogurt with 1/4 cup berries. Snack ideas less than 200 calories include 1/2 whole wheat pita with six baby carrots, five cherry tomatoes and 2 tbsp. humus; 1/2 turkey sandwich on whole wheat bread; 1 cup vegetable soup; 10 whole almonds plus 1/4 cup raisins, one granola bar and 1 cup plain yogurt with 1/2 cup berries.
Warning
Never replace meals with snacks. Eating snacks between meals maintains energy and glucose levels. Keep extra servings of healthy snacks at work if you get bogged down at work and forget to eat lunch. Munching on nuts is good for your heart, but be careful. Nuts are high-energy foods and eating more than the recommended serving, 1/2 oz., adds unwanted calories. Avoid foods high in calories and low in nutritional value such as cookies, soft drinks, doughnuts and ice cream.
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