These 5 lunchtime snacks are recommended by dietitians as a way to keep healthy and prevent feeling "overhungry."
Whether you're at home or at the office, remembering to eat during a busy workday might be challenging unless you keep some snacks hidden in your desk.
It matters more than you may imagine. Snacks, according to dietitians, shouldn't ever take the place of meals, but they're frequently required to tide you over until you can leave the computer: According to the Centers for Disease Control and Prevention, eating every three to four hours can help you maintain stable blood sugar levels, which can help prevent serious health issues like heart disease. It can also assist you in successfully managing your hunger during the course of a whole day.
According to Erica Leon, a registered dietitian and nutrition therapist based in New York, "what I see quite often are folks [who] come home and they haven't eaten for the day because they've been too busy or haven't had a chance."
"You frequently move to the other side, which is overeating, when you become "over-hungry" without realizing it."
Finding snacks that are both pleasant and reasonably healthful is the challenge, of course:
Many common snacks include excessive amounts of sodium and sugar. That's usually acceptable in moderation, but generally not something you want to consume frequently throughout the day.
Some dietitians and nutritionists frequently keep the following items at their workstations for daily snacking:
Fruits with cheese or nut butter
According to Leon, combining your favorite fruit with any nut butter or cheese, such as apple slices with peanut butter or berries with cottage cheese, can be a terrific source of protein to sate your mid-afternoon appetite. Additionally, you can easily mix it with items you probably already have in your home.
Find a local farmer's market and set aside some time to visit if you don't already have any fresh fruit, advises Kimberly Snodgrass, a food and nutrition specialist and academy spokesperson at the Academy of Nutrition and Dietetics.
Get a large fruit platter from your neighborhood market and choose what you want from it, advises Snodgrass. It's a convenient, healthful snack that has already been pre-washed and chopped.
Seeds or nuts
Nuts and seeds have two main advantages: they are high in protein, and they fit within or on top of practically any desk with ease.
Unsalted pistachios are a particular favorite of Snodgrass's because they also contain heart-healthy monounsaturated and polyunsaturated fats.She claims that the salted ones contain far too much sodium, but you can always add your own salt to regulate how much you consume.
Chia and flax seeds are the best seeds, according to Snodgrass, especially when combined with low-fat Greek yogurt. Fiber, which is present in both varieties of seeds, helps to decrease cholesterol. According to study, the protein in Greek-style yogurt makes the snack sufficiently satisfying to accomplish its purpose.
Granola bars
Snack bars are convenient snacks that you may grab as you travel out the door or from the kitchen to your home office.They don't go bad as soon as other foods, says Leon, so you may keep them in your desk for a while.
There are several options, some of which are healthier than others, ranging from granola bars to fig bars.Looking for bars with no added sugars and at least three to five grams of fiber and protein is advised in a Consumer Reports guide from the previous year.Additionally, the report advises examining the component list: You should probably steer clear if the foods at the top of the list don't include oats, fruits, nuts, or eggs.
Bread or veggies and hummus
According to Leon, serving hummus with veggies or bread-based items like crackers or pita bread can produce a tasty combination of fiber, protein, and heart-healthy fats.
According to Leon, the protein and carbohydrates can assist maintain a stable blood sugar level.
According to the CDC, veggies' potassium and fiber both assist your body maintain the proper levels of fluids for it to function.
When combined, the ingredients, according to Leon, can sate your hunger for a time.
She continues, "That's up to your own personal preference" when asked about picking between the breads and the vegetables.
Water
Sometimes, your brain or stomach may tell you that you are hungry when all you really need is some water, according to Snodgrass.
To determine if your body is signaling hunger or thirst, she advises having water at your desk and sipping on some before getting up to obtain a snack.
"Usually, when you have to check your cues and ask, "Wait a minute, did I even have any water today," you'll see people rushing to grab food.
Because you're frequently dehydrated and thirsty when you think you're hungry, she explains.
After drinking some water, if you're still hungry, go get a snack because you undoubtedly need one.
Additionally, according to Snodgrass, you may flavor your water by adding fruits or vegetables:
Cucumber, lemon, or mint additions might give your food the extra taste you want.
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