Workplaces are notorious for snacking. We grab a quick bite when the hunger pangs hit or reach for a sweet treat when stressed or needing energy to make it to 5 p.m. Today, many employers even offer free food items as mood and morale boosters. While convenient, overreliance on what are often ultra-processed snacks and meals can lead to less-than-healthy eating habits that hamper our productivity and long-term health.
Fortunately, there are simple nutrition hacks to help us sidestep the snack attacks and achieve a more balanced diet. Here’s where to start.
1. Think ahead. We usually make eating decisions that don’t align with our health goals when put on the spot. Meal and snack planning, including beverages, can help us pick more nutrient-dense options. For those who prefer the social aspect of eating at restaurants, peruse menus in advance to ensure your order aligns with recommendations, such as New American Plate.
2. Lighten the load. If you decide to meal prep, you can streamline the process while maintaining the health benefits with appropriate convenience foods. For example, you could use microwavable brown rice, pre-chopped frozen veggies and rotisserie chicken for significant time savings. The easier you make it, the more likely you are to stick with the habit.
3. Practice nutrition by addition. We often take the mindset of “cutting back” to reduce our caloric intake. Instead of a restrictive approach, incorporate items to make your meals and snacks healthier. Ask yourself, “Could I add extra vegetables to my sandwich?” Or “What about a side of pistachios with that apple for some extra protein?”
4. Eat breakfast. Research shows a morning meal leads to better food choices throughout the workday. If you are not a traditional “breakfast person,” you can add protein powder to your coffee or sip on a shake with a side of fruit. On-the-go meals, such as overnight oats and baked egg cups that can be made ahead, freeze and reheat well and are also convenient and filling.
5. Flank coffee with water. Many people need caffeine to function, particularly at work. But our bodies can’t operate without adequate hydration. Since coffee is a diuretic, aim to consume four ounces of water before and after drinking it. If you use creamers, you should ideally use sugar-free or lower-sugar choices to avoid empty calories.
6. Snack smarter. If you know you’re a snacker, build a stash of go-to items at work, including carbs for energy and fat-, fiber- and protein-rich options to slow digestion and make it last. This could include trail mix with dried fruit, a protein bar or cheese cubes and green grapes. Snacking depends on our individual calorie needs. For example, a woman who’s breastfeeding will likely need to consume more to maintain her supply than her colleague.
Excessive snacking and overeating happen, and that’s okay. It’s about balance. By following straightforward guidance, we can set realistic — and less restrictive — expectations for ourselves. If in doubt, you can always seek additional nutrition support from a trusted health care professional.
Alexandra Roberts, RD, LD, is a registered dietitian at the CARTI Cancer Center in Little Rock.
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