A major downfall for people in maintaining a healthy diet can be…the office! There is usually something around to snack on, whether that is birthday cake, something home made, or something out of a vending machine. Whatever it is, I can almost guarantee that it won’t be something that fits with your natural weight loss plan, or even just your day-to-day nutrition requirements.
As soon as your tummy starts to grumble a little bit or you just get an afternoon craving, bam! There is a cookie, chips, candy, or something else waiting to satisfy that craving.
The best way to avoid this trap is to have a few snacks at your desk that you can reach for. And when I say snacks, I mean healthy ones! There are plenty of snacks out there that tout themselves as being ‘healthy’ or good for those on a diet, but I beg to differ. Many things like cereal bars or crackers are loaded with sugar, sweeteners, low quality oil, preservatives, and other nasties. You want to avoid these.
Here are a few suggestions:
1. Unsalted nuts. Walnuts, brazil nuts, and almonds are top choices, but any nuts are fine.
2. Wholesome crackers with nut butter. When I say wholesome, I mean something that has only a couple of ingredients. Rye crackers are my favorites. You can find peanut butter at any grocery store, but if you look at health food shops you can find hazelnut butter, almond butter, and others. Go for the ‘no added sugar’ varieties!
3. Veggies. Cut up some veggies (carrots, cucumber, zuchhini, broccoli, celery, etc) in the morning and keep them in a tupperware container in your office fridge. You might say this is time consuming, but once you get in the habit, it really isn’t. Or if you ‘re totally strapped for time, just cut up a lot of veg on a Sunday and take a few to work each day. (Cutting up daily is best though, as the nutrients start to seep out once the skin of the veg is penetrated!) Have them with some of food #4 or on their own.
4. Hummus. My mouth waters just thinking about this. I absolutely love hummus! If you can make this at home, that is awesome. If not, try to find a fairly fresh pot – maybe at a local farmer’s market or health food shop. These will tend to not have lots of added items. Really hummus should just have tahini, chickpeas, garlic, oil, and lemon juice (and maybe something else if you’re buying a flavored kind – e.g. red pepper.) This goes well with fresh vegetables, wholesome crackers or whole wheat pita bread. As with #2 above, always buy items that have the fewest ingredients.
5. Fresh fruit. As with the veggies above, it is best to eat whole fruit or cut up the fruit yourself in the morning. You get more of the nutrients this way. And check the source of your fruits. The closer to home, the better. Don’t go crazy on fruit though. They do have sugar. I think vegetables are the most important source of nutrients, so don’t substitute fruit for veg all the time.
6. Protein drink. A lot of people will think this is crazy, but protein drinks can be absolutely delicious and very filling. This is not just for men, by the way. Find a protein powder that agrees with your body and mix a drink as a snack. I have found whey powders to be the best, but there are lots of brands to choose from, so get advice at your local health food shop! Or for vegans, there are great pea protein powders. (Not as tasty, but they do the trick!)
For anyone who doesn’t like having food at their desk (because of the temptation to eat!) just keep your stuff in a drawer hidden away. Or put it in the office fridge if you can. And just take enough for the day rather than having a whole can of nuts or jar of almond butter at your desk. Remember – you are in control! You don’t have to eat something just because it is sitting there. I’m not saying that is easy, but you can do it.
My last comment is about snacking in general – I am NEVER one to deny myself any particular food. So, if someone has a birthday cake, you don’t always have to say no. But, to maintain a healthy weight, you have to have the right mindset and just know when you “need” that piece of cake and when you’d actually rather just have some celery with hummus.
To your health,
Kimberly
P.S. If you have suggestions for healthy snacks – please share with us! I always like new ideas.
