Healthy Snacking At Work Sadia Shaukat Sodexo 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?  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 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→ Overeating Why 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 influence Develop 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 Smart THANK YOU!