Healthy SnackingAt Work

Sadia ShaukatSodexo dietetic Intern

Why healthy snacking? Provides energy between meals Prevents from over eating at

next meal Provide nutrients we need Healthy snacks can complement

your weight-loss plan

What is a healthy snack? A snack is a “mini meal”

that contributes nutrient rich foods to an overall healthy diet.

Snack is not a meal or a dessert

How much should snack be? 100-300 Kcal depending upon caloric needs and

activity level of person For most people 200 calories or less is a sufficient

snack For active adults, teens and athletes 200-300 might be

more suitable

How many snack should we have? Three meals and two snacks between meals is suitable

for most people

Poor eating habits Mindless eating Influence of co workers Lack of planning

Mindless eating→ Overeating Take 5-10 minutes break from work to enjoy what you

are eating Portion out one serving of your snack so that you know

when to stop

Mindless eating→ OvereatingWhy you are eating and What you are eating can make

the difference between a healthy snack or just extra calories

Avoid eating When you are bored When you are stressed To reward yourself

Co workers influenceDevelop a healthy eating environment Encourage co-workers to bring a

healthy foods to celebrations and potlucks

Consider a healthy snack exchange Keep healthy food on desks

Replace candy dish with fruits, vegetables or nuts

Plan a head Bring a healthy snack option from home Keep ready to eat nutritious foods on hand, such as

whole grain cracker, nuts, dry fruits.

What if vending machine is the only option? Small bag of pretzels, nuts or trial mix Dried fruit without added sugar Light microwave popcorn Whole wheat crackers with peanut butter or cheese Whole grain granola bar Graham or animal crackers

Choose snacks from food groups Fruits and vegetables

Provides feeling of fullness with small amount of calories Provides vitamins, mineral, fiber and other nutrients

Whole grain Rich in fiber and provides energy Look for items such as whole grain crackers, whole grain

pretzels

Choose snacks from food groups Protein group

Nuts and seeds are great choices High in fat but mostly healthy fats High in calories: don’t eat them in large quantities

Dairy group Cheese, yogurt and other dairy products are good sources of

calcium and protein Choose low fat versions Some yogurts have added sugar look for plain, low calorie or light

varieties

Less than 200 calorie snacks Apple with 1 tablespoon of peanut butter 49 kernels of pistachios Tricolor veggie snack: 6 baby carrots, 10 sugar snap

peas or bell pepper slices, 6 cherry tomatoes with 2 Tbsp of light ranch

6 inch flour tortilla with ¼ cup black beans and 2 Tbsp fresh salsa

Snack smart There is a place for snack in your healthy eating plan Healthy snack can boost your energy and provide

essential minerals and vitamins Make snack work for you by choosing foods from food

groups.

QUESTIONS?

Snack SmartTHANK YOU!