Don’t be afraid to snack

The concept of sandwiches has always had a negative connotation since the mother told you not to eat before dinner. But if used correctly, snacks can be healthy and beneficial. However, too large a snack can put you down for the whole afternoon.

Choose the right snacks

The most important factor is what you choose to eat. Too high an intake of carbohydrates, fat, sodium, and sugar can cause drowsiness and irritability, unless you have a very physical job to burn excess calories.

For office positions, consider the following snacks that can increase productivity without creating depression:

• High-fiber, low-fat crackers, such as Triscuits with cheese slices
• Nuts and dried fruits
• Natural peanut butter with crackers or fruit (i.e. spread on apple slices)
• Vegetables and a healthy dip, like carrot sticks with hummus or bean dip
• Yogurt
• cottage cheese
• Instant oatmeal packets (reduced sugar, if possible)
• A can of low sodium soup or tuna, in case you regularly skip lunch or substitute unhealthy snacks for lunch (don’t forget to bring a can opener!)

If those don’t sound appealing, you can add the occasional guilty pleasure, just keep it in moderation.

Regulate your snacks

When you’re busy at work, it’s easy to snack without realizing how much you’re eating. To avoid overeating and the resulting negative physical and mental energy results, carefully pack your snacks ahead of time according to portion sizes. Having a box of cookies, crackers, or a plate of candy on your desk will almost automatically result in overeating.

However, serving sizes can also be misleading: for example, a chocolate bar may seem like a perfect “serving”. However, most of these delicious treats contain almost half of your daily fat. Instead, opt for a mini chocolate or two a day.

Vending machines are not always your enemy

Even vending machines offer healthier options as the trend toward better health continues. As a general rule of thumb, replace classic offenders with options such as:

• Water or fruit juice instead of soda
• Nuts or pretzels instead of fries
• Granola bars instead of treats

When choosing these options, be careful – many fruit juices contain 0-10% juice, which eliminates any health benefits. Similarly, many chocolate granola bars are not much healthier than a chocolate bar. Check the nutrition labels on these products to understand what to eat.

Don’t be afraid to sting

While it may seem like a complicated process, eating healthier snacks only takes a little work. Better snacks can result in better productivity, improving company recognition and status. Plus, an occasional snack can boost your metabolism, boost your energy, and help you feel better physically.

By choosing the right options, snacking can offer a little break with benefits that extend throughout the day.

For more tips like this, visit the PHS Mobile Health blog.