Healthy eating isn’t only about what you eat for breakfast, lunch, and supper. That is, unless you just eat during mealtimes.
The majority of us, on the other hand, like a few of snacks during the day. The appropriate snacks can help us concentrate cognitively by alleviating hunger and providing a much-needed energy boost until the next meal.
When it comes to snacking, it’s critical to make informed decisions. You might pack the healthiest lunches in the workplace, but if you snack on junk in between meals, all of those salad greens and turkey sandwiches on whole-grain bread will be for naught.
Candy bars, drink, and potato chips aren’t going to help you get through the day — and eating junk food on a regular basis might hurt your health in the long run by increasing your risk of disease.
Planning ahead, says dietitian Beth Czerwony, MS, RD, CSOWM, LD, is one way to ensure you’re consuming the most healthy snacks. This way, you won’t have to make a decision when standing in front of the vending machine (or your refrigerator) at 3 p.m. with a rumbling hunger.
Here are five suggestions to help you improve your snacking skills:
1. Make your workweek snacks on Sunday night at home.
Place your snacks in serving-size bags or containers so that all you have to do in the morning is grab a couple on your way out the door (or can easily grab one between Zoom meetings).
Make separate containers of delicious watermelon or other fruit, according to Czerwony. Alternatively, chop crisp celery into sticks to eat at your desk. The goal is to prepare ahead and eat well. When you’re overworked, overstressed, and overscheduled, it makes things a lot simpler.
2. To keep hunger at bay, consider adding a little protein.
To go with the fruit, add a handful of heart-healthy almonds or a spoonful of peanut butter to the celery.
3. Eat fruits with the skin on them as a snack.
Fruit should not be peeled. Apples, peaches, and plums include additional fibre in their skins, which can help you feel satisfied for longer. Whole fruits are tasty and portable, and they may be readily stored at work or eaten on the move without plates or utensils. Wash the fruit at home so you may eat it at work right away.
4. Bring food that won’t go bad soon.
High-fiber health bars or a cup or two of a healthy dry cereal are good options. Keep a pre-seasoned tuna pack at your desk that you can simply open and consume with a fork, according to Czerwony.
“Right there, you have a lunch if you are unexpectedly detained at your desk for the day. You don’t want to go without food. When you’re attempting to maintain your weight, that’s another awful thing to do.”
5. Pair your snack with a glass of water or decaffeinated tea.
Liquids can make you feel full while also being healthy. According to research, sufficient hydration boosts cell metabolism, helps muscles to perform harder by supplying oxygen, and aids in waste removal.