FUEL YOUR BODY AND MIND WITH SMART SNACKING

Love snacking? Done right it can be an important part of a healthy diet. Studies have shown that snacking can impact weight, diet quality, and overall health for the better when you choose healthy options.

Did you know eating fruits and veggies throughout the day isn’t just good for your body, but also your mind?  A study published by British Journal of Health Psychology found that the more fruits and vegetables consumed, the happier, more engaged, and more creative people tend to be.

Healthy snacking can also improve cognitive and immune system function, as well as reduce the chances of lifestyle-related diseases such as diabetes and cardiovascular disease.

So, when it comes to snacking, make an effort to choose nutritious options that are high in protein, fiber and water to help fill you up. And remember to choose snacks that will truly satisfy you, taking into account when and why you’re snacking.

Here are some tips for making smart snack choices:

  • Choose nutrient-dense foods: Fruits, vegetables, nuts and seeds, are high in vitamins, minerals, and other nutrients but relatively low in calories. These foods can provide a quick boost of energy and help you feel full and satisfied.
  • Choose snacks that are high in protein: Protein-rich snacks including hard-boiled eggs, cheese, nut butter, or hummus can help you feel full and satisfied longer. Pairing these with fruits or vegetables can provide a well-balanced snack.
  • Make a plan before you get hungry: By planning your snacks ahead of time, you can avoid impulse snacking on less healthy options. Consider packing healthy snacks to bring with you when you’re on-the-go or keeping healthy snacks in your locker, breakroom or car.
  • Avoid processed snacks: Chips, cookies, and candy are delicious, but are often high in calories, sugar, and unhealthy fats. These foods can cause a rapid rise in blood sugar levels, followed by a crash that can leave you feeling tired and hungry again soon after.

Ideas for Healthy Snacks at Work

  • Nuts and seeds
  • Air-popped popcorn
  • Whole and pre-cut fruit
  • Pre-cut veggies
  • Hard boiled eggs
  • Low-sugar or plain yogurt
  • Olives
  • Beef jerky
  • Oatmeal
  • String cheese
  • Roasted chickpeas
  • Dark chocolate

By snacking in a healthy way, you can provide your body with essential nutrients throughout the day and improve your overall health and well-being. 

Sources: hbr.org, hsph.harvard.edu, and pubmed.gov