Healthy Eating Tip
Healthy Eating Tip Healthy Desk Snacks/Vending Machine Recommendations Let’s be real, we all snack. And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices. We all have long days at work where we start craving something sweet or need something salty to help us snap out of the workday lull, but if you’re smart about how you snack-you will feel, and maybe even look, better.
Snacking doesn’t have to be boring, it can be tasty, an easy way to try new foods, and easy to tote around with you on the go. (They fit in your laptop bag, purse, workout bag or backpack just as easily as the prepackaged stuff.) So, let’s toss the excuses aside and run through some of the healthy, nutritious items that you should be adding to the top of your grocery list and tips that will help you make good snack choices.
Snacking Can Be Healthy! Snacking can help you stay focused at work, give you needed nutrients, and keeps hunger at bay. Think of snacks as mini-meals and ensure they contain protein and fiber so they add to the quality of your diet. They can be a great way to fill in nutritional gaps that may be missing from other meals. One simple strategy to ensure a healthy snack is to be prepared. There are many other ways to snack smart, check them out below.
Be a Smart Snacker • • • •
Eat smaller portions. Avoid eating meal-sized portions when snacking. Avoid mindless snacking. Eat your snack at a designated time with minimum distractions. Focus on fruits and vegetables. Enjoy a rainbow of colors to increase variety and nutrient benefits. Slash the sugar and sodium by choosing nutrient dense snacks, with less ingredients vs. over-processed snack foods.
From Corporate Fitness Works Registered Dietitian, Alena Pursell Corporate Fitness Works, Inc.
Healthy Eating Continued… Be a Smart Snacker (cont’d) • • • • •
• • •
Choose low fat snacks or fats that are healthy, such as low fat cheese, nuts and nut butters, avocados, etc. Rethink your drink. Choose water or low calorie beverages most of the time. To save money, buy in bulk and use snack sized bags to pre-portion out the right amount. Go for whole grains. Choose breads, cereals, bars that are high in fiber and low in added sugars, saturated fat, and sodium. Hold out for the healthy options. If you didn’t bring anything with you and need something at a vending machine, look for items that may be designated as healthy. More and more vending companies are using a system to highlight healthy options for consumers. Make time to shop more often to keep healthy snacks fresh and available. Pair healthy foods with indulgent ones. Eat carrot sticks with a favorite dip or make a trail mix of nuts, dried fruit and chocolate chips. Swap out less nutritious snacks gradually. Instead of a candy bar every afternoon, try fruit sorbet or frozen yogurt with nuts.
What to Choose Below are ideas that you can either pack or prepare for work/travel, as well as items you may find in vending machines. • • • • • • • • • • •
Fruit Veggie slices Popcorn Rice cakes and whole grain crackers Nuts and seeds, trail mixes Low fat milk Unsweetened coffee or tea 100% fruit juice Whole grain bread with nut butter Canned fruit (in its own juice) Raisins, dates, figs, and other unsweetened dried fruit
Sources: http://www.eatright.org www.AHA.org http://www.scandpg.org www.Healthyeating.org
• • • • • • • • • •
Sun chips or baked chips Pretzels Fig Newtons Low sodium deli meat Hard boiled eggs Single serving of dark chocolate Low fat cheese Low fat or greek yogurt Fruit smoothie Low sodium jerky
Snacking doesn’t have to be boring, it can be tasty, an easy way to try new foods, and easy to tote around with you on the go. (They fit in your laptop bag, purse, workout bag or backpack just as easily as the prepackaged stuff.) So, let’s toss the excuses aside and run through some of the healthy, nutritious items that you should be adding to the top of your grocery list and tips that will help you make good snack choices.
Snacking Can Be Healthy! Snacking can help you stay focused at work, give you needed nutrients, and keeps hunger at bay. Think of snacks as mini-meals and ensure they contain protein and fiber so they add to the quality of your diet. They can be a great way to fill in nutritional gaps that may be missing from other meals. One simple strategy to ensure a healthy snack is to be prepared. There are many other ways to snack smart, check them out below.
Be a Smart Snacker • • • •
Eat smaller portions. Avoid eating meal-sized portions when snacking. Avoid mindless snacking. Eat your snack at a designated time with minimum distractions. Focus on fruits and vegetables. Enjoy a rainbow of colors to increase variety and nutrient benefits. Slash the sugar and sodium by choosing nutrient dense snacks, with less ingredients vs. over-processed snack foods.
From Corporate Fitness Works Registered Dietitian, Alena Pursell Corporate Fitness Works, Inc.
Healthy Eating Continued… Be a Smart Snacker (cont’d) • • • • •
• • •
Choose low fat snacks or fats that are healthy, such as low fat cheese, nuts and nut butters, avocados, etc. Rethink your drink. Choose water or low calorie beverages most of the time. To save money, buy in bulk and use snack sized bags to pre-portion out the right amount. Go for whole grains. Choose breads, cereals, bars that are high in fiber and low in added sugars, saturated fat, and sodium. Hold out for the healthy options. If you didn’t bring anything with you and need something at a vending machine, look for items that may be designated as healthy. More and more vending companies are using a system to highlight healthy options for consumers. Make time to shop more often to keep healthy snacks fresh and available. Pair healthy foods with indulgent ones. Eat carrot sticks with a favorite dip or make a trail mix of nuts, dried fruit and chocolate chips. Swap out less nutritious snacks gradually. Instead of a candy bar every afternoon, try fruit sorbet or frozen yogurt with nuts.
What to Choose Below are ideas that you can either pack or prepare for work/travel, as well as items you may find in vending machines. • • • • • • • • • • •
Fruit Veggie slices Popcorn Rice cakes and whole grain crackers Nuts and seeds, trail mixes Low fat milk Unsweetened coffee or tea 100% fruit juice Whole grain bread with nut butter Canned fruit (in its own juice) Raisins, dates, figs, and other unsweetened dried fruit
Sources: http://www.eatright.org www.AHA.org http://www.scandpg.org www.Healthyeating.org
• • • • • • • • • •
Sun chips or baked chips Pretzels Fig Newtons Low sodium deli meat Hard boiled eggs Single serving of dark chocolate Low fat cheese Low fat or greek yogurt Fruit smoothie Low sodium jerky
