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Healthy Snacks for Work

Q: Do you have any suggestions for healthy snacks at work?

A: According to a survey by the American Dietetic Association the majority of Americans eat lunch (67%) and snack (61%) at their desks. Snacking is a great way to keep your energy and metabolism running throughout the day. Eating small snacks can also help you avoid getting too hungry and overeating at mealtimes.

Here are a few basic tips:

  • Put work aside for a few minutes while you are eating so you know exactly what and how much you are eating. Also, store your snacks out of your immediate reach (like the office kitchen). This will avoid "mindless eating" and over consumption. When you have to get up from what you are doing, you have to make a conscious decision to eat.
  • Plan ahead and portion snacks. Purchase your snacks at the grocery store and portion them out into single servings to bring to work. The vending machines are convenient, but you are less likely to find a nutritious snack and more likely to walk away with a candy bar.
  • Make sure your snack contains a balance of protein and carbohydrate (like in produce) to maintain blood sugar and stave off hunger. For example, apples with almonds, celery with peanut butter or grapes with cheese. Fruit is full of fiber and water that makes you feel more full and satisfied. Protein is more complex and may take longer for the body to absorb, which creates more sustained energy levels than basic sugars.

Other snack ideas:

  • Trail mix with nuts and dried fruit
  • High fiber/low sugar breakfast cereal or oatmeal
  • Natural peanut butter with crackers Hummus with baby carrots
  • Microwave popcorn without hydrogenated oils
  • Low fat yogurt with fruit or berries
  • Edamame

By: Kelleigh Whaley, MS, RD/LD

For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.

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Contact Kelly Wells
Norman Regional Health System

Office (405) 307.2143
Fax (405) 307.2144