Making Healthy Snacks a Habit

When afternoon energy slumps strike, it can be challenging to resist the temptation of sugary or salty snacks. However, these quick fixes may provide a temporary energy boost but can lead to a crash later, making it essential to develop healthy snacking habits.

The Struggle is Real

Claire Paré, a former classroom teacher, found it easy to stick to healthy snacking when she had a scheduled break. However, when she transitioned to a remote job, she often found herself reaching for her children’s snacks, such as cheddar bunny crackers and Fruit Roll-Ups. "I have the opportunity to be judicious, but I choose not to most of the time," Paré said. "I really do enjoy being able to put the time into making something, but oftentimes convenience just has to win out."

The Problem with Packaged Snacks

Eating healthy snacks during the workday can be challenging, especially when faced with a mid-afternoon slump and accompanying sugar, caffeine, or carbohydrate cravings. Many people reach for what’s easy, whether it’s a candy bar from the office vending machine or potato chips from a kitchen cupboard. According to Beth Czerwony, a registered dietitian at Cleveland Clinic, packaged sugary or salty snacks may spike blood sugar levels but don’t provide a sustained energy boost. "It’s going to burn off really fast, so you’re going to get that boost of energy and then all of a sudden you’re going to get another crash," Czerwony said.

Healthy Snacking Habits

To maintain healthy snacking habits at work, consider the following ideas:

Peppering in Protein

Foods high in protein, such as Greek yogurt, hard-boiled eggs, cottage cheese, and beef or turkey jerky, can help people feel full for longer periods. Eating a snack consisting of refined carbohydrates, such as a bagel, causes blood sugar to rise rapidly and then drop. Teaming it up with another source of nutrition, such as lean protein, is preferable. "When you pair that carbohydrate with lean protein or have a protein-forward choice, it contributes to satiety. So you’re just going to stay fuller longer," said Caroline Susie, a Dallas-based registered dietitian.

The Crunch You Crave

Many people find it hard to resist crunchy foods. For a satisfying munch, the American Heart Association recommends sliced apples with a tablespoon of low-sodium peanut butter, pears dipped in reduced-fat cottage cheese, vegetables such as carrots, celery, bell peppers, cucumber, or zucchini paired with hummus or tzatziki sauce, popcorn, rice cakes, or unsalted nuts and seeds. You can also roast chickpeas, which provide both protein and carbohydrates.

Pack Ahead

Bringing your own snacks to work can help you control the quality and quantity of what you eat. Try slicing vegetables, cheese, or low-fat meats on weekends to last through the week. Take along a small, soft-sided cooler to help keep snacks like yogurt, sliced veggies, or hummus fresh. "Get cute little bento boxes, get little containers, make it fun if that’s something that you want to do, because we’ll eat things that are more attractive instead of just being in a Ziploc," Czerwony said.

Occasionally Indulge

Adopting healthy snacking habits doesn’t mean you have to deprive yourself entirely of treats. If a coworker is celebrating a birthday, an occasional slice of cake won’t completely derail healthy habits. "Let’s not demonize food," Susie said. Before dipping into a bag of chips, eat a meal that includes lean protein, complex carbohydrates, and healthy fat, and then add something healthy to the snack while keeping an eye on portion size.

Conclusion

Developing healthy snacking habits takes time and effort, but it’s essential for maintaining energy levels and overall health. By incorporating protein, healthy carbohydrates, and crunchy snacks into your diet, you can avoid the temptation of sugary or salty snacks. Remember, it’s okay to indulge occasionally, but make sure to balance it out with healthy habits.

FAQs

Q: What are some healthy snack options for work?
A: Some healthy snack options include Greek yogurt, hard-boiled eggs, cottage cheese, beef or turkey jerky, sliced apples with peanut butter, and roasted chickpeas.
Q: How can I avoid temptation when it comes to sugary or salty snacks?
A: Bring your own snacks to work, and try to eat a meal that includes lean protein, complex carbohydrates, and healthy fat before reaching for a snack.
Q: Is it okay to indulge in treats occasionally?
A: Yes, it’s okay to indulge in treats occasionally, but make sure to balance it out with healthy habits and keep an eye on portion size.
Q: How can I make healthy snacking more convenient?
A: Try slicing vegetables, cheese, or low-fat meats on weekends to last through the week, and take along a small, soft-sided cooler to help keep snacks fresh.
Q: What are some crunchy snack options that are healthy?
A: Some healthy crunchy snack options include sliced apples, pears, carrots, celery, bell peppers, cucumber, or zucchini paired with hummus or tzatziki sauce, popcorn, rice cakes, or unsalted nuts and seeds.

By CATHY BUSSEWITZ, Staff Writer

NEW YORK (AP) — When Claire Paré was a classroom teacher, working in a setting where every minute, down to the bathroom breaks, was scheduled, she brought granola bars, fruit and protein shakes to school so she’d be prepared when hunger hits.

Then she transitioned to a job at education publisher McGraw Hill. Working remotely at home in New Hampshire, her children’s cheddar bunny crackers and Fruit Roll-Ups lured her to the pantry, confounding her commitment to healthy snacking.

“I have the opportunity to be judicious, but I choose not to most of the time,” Paré said. “I really do enjoy being able to put the time into making something, but oftentimes convenience just has to win out.”

Eating healthy snacks during the workday can be challenging. Many people find themselves facing down a mid-afternoon slump and accompanying sugar, caffeine or carbohydrate cravings after lunch. Busy adults racing from back-to-back meetings to family commitments often reach for what’s easy, whether it’s a candy bar from the office vending machine or potato chips from a kitchen cupboard.

The problem with eating packaged sugary or salty snacks to get through the afternoon is they may spike blood sugar levels but don’t give a sustained second wind, according to Beth Czerwony, a registered dietitian at Cleveland Clinic.

“It’s going to burn off really fast, so you’re going to get that boost of energy and then all of a sudden you’re going to get another crash,” Czerwony said. “Some people just chase that for a while, and they’re drinking coffee or their energy drinks and they’re eating their candy, and it just sets you up for these spikes and these drops.”

Here are some ideas for maintaining healthy snacking habits at work.

Peppering in protein

Foods that are high in protein, such as Greek yogurt, hard-boiled eggs, cottage cheese and beef or turkey jerky, can help people feel full for longer periods of time than snacks without protein, said Caroline Susie, a Dallas-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Eating a snack consisting of refined carbohydrates such as a bagel causes blood sugar to rise rapidly and then drop, so teaming it up with another source of nutrition is preferable, Susie said.

“When you pair that carbohydrate with lean protein or have a protein-forward choice, it contributes to satiety. So you’re just going to stay fuller longer,” she added.

Czerwony recommends snacks that combine lean proteins with complex carbohydrates such as crackers, rice cakes or fruit. The combination works because carbohydrates raise blood sugar, giving you a boost, while the protein takes longer to digest, helping to sustain you for longer, she said.

“The carbohydrates are like the kindling on the fire, and then the proteins are the logs,” Czerwony said. “You’re going to get the slow burn from the protein, but you need that sudden start, so you have the carbohydrates to get you going.”

The crunch you crave

Many people find it hard to resist crunchy foods. For a satisfying munch, the American Heart Association recommends sliced apples with a tablespoon of low-sodium peanut butter, pears dipped in reduced-fat cottage cheese, vegetables such as carrots, celery, bell peppers, cucumber or zucchini paired with hummus or tzatziki sauce, popcorn, rice cakes or unsalted nuts and seeds. You can also roast chickpeas, which provide both protein and carbohydrates.

For a packaged snack, read the nutrition label to check how much added sugar and sodium it contains, the association suggests.

The Cleveland Clinic recommends whole fruit, edamame, seeds, a handful of nuts or a single-serving package of tuna that you can eat with a fork.

Pack ahead

Bringing your own snacks to work can help you control the quality and quantity of what you eat, Czerwony said. Try slicing vegetables, cheese or low-fat