Healthy Snacks for Work – Keep it nutritous
These healthy snacks for work will not only help control those hunger pangs but, also help fill the nutrition gap that you do not get in the day from your main meals.
Studies have shown that healthy snacking is a very important part of a healthy diet. And for office goers, most of the snacking happens in office.
But lets face it, when you a buried deep in work and you see those delicious chocolate muffins being passed around its hard to resist.
A trick that can help you here is to keep your snacks in transparent containers on your desk.
Portion out your snacks into separate containers and keep one container on your desk (Remember, only one container or you will tempt yourself into finishing off all of them). When a healthier option is so close and right in front of your eyes it will be easier for you to make the right choice.
Healthy snacks for work need not be tasteless like sawdust! With knowledge about the calories and nutrients in different food you can mix and match and come up with yummy, healthy combinations.
Fruits & Vegetables make very healthy snacks for work
Citrus fruits, oranges, grapefruits, are instantly suppresses hunger. Its natural sugars and tangy feel helps keep the body charged. They are a good source of Vitamin C which has tremendous health benefits.
Cut up slightly ripe mangoes and sprinkle chili flakes over it. Since, the mango is between ripe & raw it will talk care of the sweet & sour craving, and, the chili flakes add that spicy tang. Mangoes are negative calorie food which means that it takes longer for it to be digested and the chili helps in cleansing the colon.
Cucumber & carrot are very versatile vegetables. Mix them with some string cheese, a bit of salt, herbs – anything that catches your fancy. Just toss in some vegetables with a sprinkle of olive oil for a quick salad. If, you have an extra extra sweet craving you can pack in a sweet potato.
Nuts & Dried Fruit are easy to take to work
A handful of nuts like almonds or walnut provides great nutritional value and is also very filling. Nuts have the 3 important things needed in a snack – protein, good fat and fiber. The unsalted, unseasoned version is the best healthy snack possible!
All dried fruits are not healthy. As far as possible, try to avoid fruits that are naturally very sweet since, their dried form generally has more added sugars to make it taste like candy. So, that means fruits like pineapples, banana, cranberries, watermelon are better in their natural form and to be avoided dry. While most fruits loose their nutrients in their dry form, fig doesn’t and hence, its a great dried fruit. Dried mangoes, berries (cherries, blueberries), apricots are good sources of vitamin a & c, iron and antioxidants. One of the best source of antioxidants is from dried papaya – rightly called “the fruit of the angels” by Christopher Columbus .
Make up your daily calcium intake
Greek yogurt, low fat yogurt, string cheese, feta, cottage – take your pick. All these are great source of calcium. Mix them with the low calorie fruits, veggies, nuts and seed. Sprinkle flax seeds on your yogurt, sprinkle Greek Feta cheese on fruit, use cottage cheese as a dip for vegetables.
An average adult needs between 1000 to 1200 mg of calcium. These healthy snacks will help you keep that in check. Note, that cheese and yogurt also help with your daily protein intake.
Whole grains are the main source of fiber. And fiber keep you feeling full for long – so, longer protection from hunger attacks. Whole grains lower the risks of heart diseases, diabetes, obesity.
For office, its best to make it as mess free as possible – make whole wheat cracker sandwiches with peanut or almond butter. Sprinkle oats on your yogurt, and fruits. If you have the provision, you can have a more elaborate snack like Greek yogurt, sprinkled with oats or crumbled whole wheat crackers and berries.
You don’t have to restrict yourself to whole wheat crackers only. Try whole wheat bread with the nut better (just peanut not peanut butter and jelly!)
For variety you can pack in a boiled egg or some air popped popcorn, sprinkled with herbs. Or an occasional health bar. And dark chocolate for the chocoholics. Portion controlled, homemade trail mix. Or liquids, like a wow fruit or vegetable smoothie, green tea and lots and lost of water. Sometimes, body mistakes thirst for hunger – so keep yourself hydrated always.
Basically, be aware of the calories and nutritious, keep portions in check and have fun mixing and matching yummy flavors.
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