NEW YORK (AP) 鈥 When Claire Par茅 was a classroom teacher, working in a setting where every minute, down to the bathroom breaks, was scheduled, she brought granola bars, fruit and protein shakes to school so she鈥檇 be prepared when hunger hits.
Then she transitioned to a job at education publisher McGraw Hill. Working remotely at home in New Hampshire, her children鈥檚 cheddar bunny crackers and Fruit Roll-Ups lured her to the pantry, confounding her .
鈥淚 have the opportunity to be judicious, but I choose not to most of the time,鈥 Par茅 said. 鈥淚 really do enjoy being able to put the time into , but oftentimes convenience just has to win out.鈥
Eating during the workday can be challenging. Many people find themselves facing down a and accompanying sugar, caffeine or carbohydrate cravings after lunch. racing from back-to-back meetings to family commitments often reach for what鈥檚 easy, whether it's a or potato chips from a kitchen cupboard.
The problem with eating packaged sugary or salty snacks to get through the afternoon is they may spike blood sugar levels but don't give a sustained second wind, according to Beth Czerwony, a registered dietitian at Cleveland Clinic.
鈥淚t鈥檚 going to burn off really fast, so you鈥檙e going to get that boost of energy and then all of a sudden you鈥檙e going to get another crash,鈥 Czerwony said. "Some people just chase that for a while, and they鈥檙e drinking coffee or their energy drinks and they're eating their candy, and it just sets you up for these spikes and these drops."
Here are some ideas for maintaining healthy snacking habits at work.
Peppering in protein
Foods that are such as Greek yogurt, hard-boiled eggs, cottage cheese and beef or turkey jerky, can help people feel full for longer periods of time than snacks without protein, said Caroline Susie, a Dallas-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Eating a snack consisting of refined carbohydrates such as a bagel causes blood sugar to rise rapidly and then drop, so teaming it up with another source of nutrition is preferable, Susie said.
鈥淲hen you pair that carbohydrate with or have a protein-forward choice, it contributes to satiety. So you鈥檙e just going to stay fuller longer,鈥 she added.
Czerwony recommends snacks that combine with complex carbohydrates such as crackers, rice cakes or fruit. The combination works because carbohydrates raise blood sugar, giving you a boost, while the protein takes longer to digest, helping to sustain you for longer, she said.
鈥淭he carbohydrates are like the kindling on the fire, and then the proteins are the logs,鈥 Czerwony said. 鈥淵ou鈥檙e going to get the slow burn from the protein, but you need that sudden start, so you have the carbohydrates to get you going."
The crunch you crave
Many people find it hard to resist crunchy foods. For a satisfying munch, the American Heart Association recommends sliced apples with a tablespoon of low-sodium peanut butter, pears dipped in reduced-fat cottage cheese, vegetables such as carrots, celery, bell peppers, cucumber or zucchini paired with hummus or tzatziki sauce, popcorn, rice cakes or unsalted nuts and seeds. You can also roast chickpeas, which provide both protein and carbohydrates.
For a packaged snack, read the nutrition label to check how much added sugar and sodium it contains, the association suggests.
The Cleveland Clinic recommends whole fruit, edamame, seeds, a handful of nuts or a single-serving package of tuna that you can eat with a fork.
Pack ahead
Bringing your own snacks to work can help you control the quality and quantity of what you eat, Czerwony said. Try slicing vegetables, cheese or low-fat meats on weekends to last through the week, she said.
鈥淚f you have all that stuff already made, then it鈥檚 easy in the morning to just grab it and go,鈥 she said.
Take along a small, soft-sided cooler to help keep snacks like yogurt, sliced veggies or hummus fresh. 鈥淕et cute little bento boxes, get little containers, make it fun if that鈥檚 something that you want to do, because we鈥檒l eat things that are more attractive instead of just being in a Ziploc,鈥 Czerwony said.
Petra Durnin, a Los Angeles-based senior director at commercial real estate firm JLL, blends greens, nuts, berries, avocado, banana and chia or flax seeds into homemade smoothies, which she makes in large batches. At night, she moves one jar to the fridge to thaw for the next day. An afternoon smoothie keeps her full until dinnertime and less likely to reach for chips, chocolate and sugar, she said.
鈥淚 feel like I have better brain clarity,鈥 Durnin said. 鈥淚鈥檓 able to push through the afternoon and work more efficiently. I don鈥檛 feel bloated, bogged down. It just feels better.鈥'
Occasionally indulge
Adopting healthy snacking habits doesn't mean you have to deprive yourself entirely of treats. If a coworker is celebrating a birthday, an occasional slice of cake won't completely derail healthy habits.
鈥淟et鈥檚 not demonize food,鈥 Susie said.
Before dipping into a bag of chips, eat a meal that includes lean protein, complex carbohydrates and healthy fat, and then add something healthy to the snack while keeping an eye on portion size, Susie said.
鈥淭here鈥檚 not going to be a perfect substitute for chips. You can eat carrots all you want, but you can鈥檛 trick your body with thinking that they鈥檙e chips,鈥 Czerwony said. 鈥淚f you want a chip, have the stinking chip and just be done with it."
However, a constant hankering for chips could be a sign of a dietary deficiency, and it's worth figuring that out so 鈥渢hose types of things are more treats than something that鈥檚 in the routine mix of what you鈥檙e eating throughout the day," Czerwony said.
Gisela Marx, 53, rarely gets a chance to sit or eat while working as deputy front of house manager at the Auditorium Theater in Chicago. On event days, she works from 3 p.m. until 11 p.m. or later. She packs healthy snacks such as watermelon and nuts.
She also keeps an emergency stash of Reese鈥檚 Pieces, which her boss has to replenish if he eats the last one.
鈥淛ust having it there is a comfort. I can always have it if I want it,鈥 Marx said.
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