It can be difficult to work and keep to a healthy eating plan. Planning ahead is essential. Coworkers’ birthdays, holidays, and “because it’s Friday” are just a few of the reasons it is easy to pit willpower against sugary, unhealthy snacks. How does an employee manage to stay healthy and happy at work? Bring some of these healthy mood-boosters.
Peanut or nut butter
For an incredibly versatile snack, pair peanut butter or another nut butter with fruit slices, whole-wheat crackers or even a mini rice cake. The protein and complex carbs will help blood sugar remain stable and help you to feel full longer.
Feeling a sugar craving coming on? Try an apple or some fresh berries. In addition to its being a great source of antioxidants that will improve immunity and performance, the fiber in this snack will help fill you up and the natural sweetness will curb that craving better than a doughnut. Pair it with something like low-fat milk to stay full longer and keep mindless snacking at bay.
A hand full of nuts, like the peanut butter or nut butter, will help fill you up. And nuts have other health benefits. Almonds, for example, contain omega-9 fatty acid, which helps promote heart health. Try a one-ounce serving of a favorite type of nut, or make a mix of many kinds.
Whole grain cereal
Everyone has seen the single-serving boxes of cereal. Keep a stash of whole grain cereal boxes in a desk drawer for an easy way to fill up and stay on track.
For a serious sugar craving, individually wrapped squares of dark chocolate will help. Dark chocolate consumed in moderation can help lower blood pressure and can be a great source of antioxidants.
This is a great way to satisfy cravings for salt and crunch while meeting the recommended three servings daily of whole grains. It helps increase energy and elevates mood. For an extra treat, combine fat-free popcorn with Parmesan cheese.
Heating a packet of instant oatmeal in the microwave at work is a simple way to fill up and provide comfort on a cold or stressful day. Plain oatmeal will help control sugar intake, and top with raisins or cinnamon for sweetness or extra nutrients.
Hummus and pita
The chickpeas used to make hummus give you a way to increase soluble fiber intake. Soluble fiber is important to lowering cholesterol. Two tablespoons of hummus and three mini pita rounds make for a healthy snack.
If there is access to a refrigerator or cold packs for a lunch bag, string cheese will help keep your blood sugar levels steady and fill you up while not making you feel like taking a nap.
In addition to containing the good kind of fat and being high in protein, hard-boiled eggs promote eye health and strong bones. For an even healthier option, scoop out the yolk and reduce your calorie intake by more than half.
With some pre-planning it is possible to say no to the unhealthy snacks that make their way into office kitchens and break areas. Pack some of these treats and the work week will be healthier and happier.