Food on the go: fast and healthy
options for a busy day
There's never enough time in the workday, is there? And one of the ways many of us try to save a
little time is by eating snacks (and even our lunches) at our desks. Come on, you know you do it!
Some of us feel that we can't even spare the few minutes it takes to walk to the cafeteria or down the
street and buy a snack. When we do take time to eat, some of us can be seen sneaking bites in
between checking email, shuffling papers, and answering the phone.
Aside from the fact that it's good for mind, body, and soul to work breaks into the workday, this
desktop dining habit is a potential health disaster, according to nutrition experts. Here's why:
 When people snack at their desks, they tend to eat fast and furiously. And if you eat fast, you're more likely to
eat more than you need.
 When you eat while trying to work, it's likely to be "mindless eating." Your body is going through the motions,
but your brain isn't fully aware you're eating. Again, this can lead to taking in more calories than your body
really needs.
 Studies have shown that when we snack because of stress or boredom (not out of hunger), the calories we
consume tend to be "extra" calories. In other words, we don't compensate by eating less at the next meal or
by waiting longer until the next meal. For example, a recent French study found that when lean young men
were fed either a high-protein or high-carbohydrate snack 215 minutes after lunch, they ate about the same
number of calories at dinner as they did on days when they didn't have an afternoon snack.
So how do you overcome these pitfalls? One answer is to put aside your work for those few
minutes you're eating and take time to really enjoy your food (plus, you won't risk getting
crumbs all over that important report you're working on). Another is to make sure you choose
healthy workplace snacks composed of foods you should fit into your daily diet anyway (things
like fruits, vegetables, beans, whole grains, and yogurt).
It's also important to seek balance in your snacks -- and to remember that snack calories do count.
Katherine Tallmadge, a registered dietitian and spokeswoman for the American Dietetic Association, tells her
clients to snack up to three times a day but to limit calories to 100-200 calories for each snack.
"I like to recommend snacks that provide a little carbohydrate, protein, and a small amount of fat, if any," she
says.
That's not so easy to do if you're at the mercy of your workplace vending machines or snack shops. Most offer
mostly high-sugar, high-fat snacks with little nutritional value. And few meet Tallmadge's snack guideline of 200
calories or less. For example, typical offerings include potato chips, with 303 calories and 19.6 fat grams in a 2ounce bag; and chocolate chip cookies, with 277 calories and 16 fat grams in a 2-ounce package.
www.northcypresswellness.com
info@northcypresswellness.com
(281)807-5300
Source: http://www.webmd.com/diet/features/easy-healthy-workplace-snacks
Food on the go: real examples
for real life.
Greek Yogurt (1 container, 6 ounces)
Mix plain Greek yogurt with fresh fruit to take in several
grams of fiber and protein for a fraction of the sugar you’ll
find in flavored varieties.
Hard-Boiled Egg (1 egg)
At only about 70 calories, an egg is a protein-rich,
low-calorie bite. The yolk is high in choline, which
may lower cardiovascular disease and breast cancer
risk, and also contains leutine, which promotes eye
health. Boil a bunch at the beginning of the week,
then when hunger strikes peel an egg for an easy,
nutritious snack.
Nuts (1 ounce)
An ounce of nuts packs tons of protein and fiber, as well as
heart-healthy fats that can lower LDL (bad) cholesterol, and
magnesium, which may help prevent type 2 diabetes. You can
nab all of these benefits without consuming too many calories
if you stick to the proper serving size. Try 30 pistachios, 23
almonds, or a mix.
Dry-Roasted Edamame (1/4 cup)
A quarter-cup serving contains only 130 calories and packs
about one-third of your daily recommended fiber intake and
14 g of protein. And, unlike steamed edamame, it’s ready to
go—you don’t have to take the time to peel each pod as you
eat.
Snack-Size Cottage Cheese and Fruit (4 ounces)
Snack-size cottage cheese with a fruit is a great snack. A
number of brands sell single-serving 4- or 5-ounce
cartons, which can help control portions. It is
recommend a low-fat choice or a fat-free one.
Grab fresh fruit, not dried fruit
Dried fruit seems like a healthy snack, but oftentimes
dried fruit is packed with extra sugar. If you do opt for
dried fruit, check the label to make sure there’s no
sugar added. (Hint: All cranberries have added sugar.).
Whole-wheat tacos
Use La Tortilla Factory flour tortillas (or another highfiber variety, or corn tortillas) and fill with 3 ounces
sliced grilled chicken, 1/4 cup black beans, lettuce,
tomato, and a sprinkle of reduced-fat cheese.
Prepare your meals in advance. Set aside some time to prep your foods as soon as you get home from the grocery store.
-Cut up celery, carrots, peppers, jicama, and any other veggies you love.
-Portion large containers of cottage cheese and yogurt into smaller, individual portions.
-Hard-boil your eggs and keep them in the fridge so they are ready to use in a recipe or eat as a snack.
-Grill and slice chicken breasts and package them into 3-ounce portions.
www.northcypresswellness.com
info@northcypresswellness.com
(281)807-5300