The office can be the most tempting place in the world when you’re trying to eat more healthfully. Between the leftover tacos from the lunch meeting, cupcakes your coworker brought in, and Girl Scout cookies in the break room, even the best diet plan can fall to pieces. Truly, the only way to combat the onslaught of free and fattening foods at work is by having a solid strategy to avoid them and then sticking to it.
Plan Ahead
The key to success here is planning ahead. Willpower alone is usually not enough to keep your hand out of that candy jar or pizza box. What does is always having healthy, filling snacks available so hunger doesn’t derail your diet when the afternoon munchies hit.
Start by deciding each week which healthy snacks you’re going to bring to the office. Next, make a shopping list and head to the grocery store. Finally, divvy the food up into portion controlled snacks—a good rule of thumb is to stay under 200 calories each—and pack them up to bring to work for the week.
Pick Your Favorites
But what kinds of snacks will satisfy your hunger, are healthy, and have the right amount of calories? Here are some options to consider.
- The fiber, protein, and healthy unsaturated fats in almonds make them a great snack choice. About 20 nuts equals 139 calories, which should leave you feeling satisfied until your next meal.
- Jerky. Protein-packed and flavorful, low-sodium jerky is a quick and savory snack. Bonus points for being easy to pack and eat on the run.
- Nut Butters. Pair a tablespoon of almond or peanut butter with an apple or a banana for a rich, tasty, portable treat. The salty-sweet combination is a hit every time—no deprivation here!
- Veggies and hummus. Crunch with creamy goodness make this a great snack option. Plus, there are so many flavors of hummus to try and veggies to pair with it you’ll never get bored of this one.
- Air-popped popcorn (you can make it in the microwave or with a popper) is a fun, fiber-filled snack. Change up the flavors with seasonings like cinnamon, red pepper flakes, dried rosemary, or even everything bagel. Yum!
- Roasted seaweed. Savory, low-cal, and full of fiber, this chip/cracker alternative is a great snack option. It’s full of minerals and vitamins, so crunch away!
- Pumpkin or sunflower seeds are also a great chip alternative. They’re crunchy, portable, and don’t leave you with orange dust or grease on your fingers. Seeds are a great source of protein so they’ve got a big satiety factor built right in.
- Yogurt and fruit. Grab a Greek yogurt and a handful of berries and you’ve got the perfect sweet treat. The combination of protein, fiber and healthy fats will keep you feeling full and the sweet burst of fruit will satisfy any sweet tooth.
- Individual sized cans or pouches of water-packed tuna pack a big protein and omega 3 punch. This one feels more like a mini-meal than a simple snack.
- String cheese. Be a kid again and pull your snack apart. String cheese is a satisfying snack with enough protein to keep you going all afternoon.
- A mug of non-cream based soup will really warm up your day. Opt for one loaded with beans or chicken for extra protein.
- Stressed for time? Haven’t packed a snack for the day? No worries! Grab a banana, apple, or some mandarin oranges you’re good to go.
- Dark Chocolate. Treat yourself with dark chocolate made with 70 percent or higher cacao content—it has magnesium to relieve stress. Plus dark chocolate just tastes. So. GOOD.
Can’t deal with packing your own snacks? Consider joining a meal plan like NutriSystem, Medifast, or the South Beach Diet. These programs provide pre-portioned snacks that are delicious, protein-rich, portable, and provide the appropriate number of calories. Easy peasy, no extra prep of thinking required.
Prepare for Success
What’s the best part about making better food choices at the office? You’ll have more energy, avoid that afternoon sugar slump, and probably lose a few pounds while you’re at it. So who needs the office candy jar or meeting leftovers anyhow?
Article Submitted By Community Writer
