We’ve all felt that call from the work vending machine when we hit that 3pm slump – but, unfortunately, in most cases anything you get from one of those machines is unlikely to do you – or your hunger pangs – much good! Here, dietitian Susie Burrell talks us through some great options to have in the work fridge or in your drawer.
When work days are long and you find yourself stuck at a desk for hours and hours, a timely snack can help to break up the long work day and supply a much-needed energy hit to get you through the morning or afternoon (particularly that 3pm slump!).
A well-balanced snack will ideally keep you full and satisfied for at least a couple of hours after eating and contain both slowly digested carbohydrates for energy and at least 10 grams of protein for fullness.
So before you head to the vending machine or local convenience store to grab an ultra-processed snack of chips or chocolate, here are some much better options that will help you to feel your best, no matter how long the work day is.
Fruit and yoghurt
Often, we grab one or the other, knowing both fruit and yoghurt are healthy choices, but combining these creates a nutritionally balanced snack that will keep your blood glucose levels tightly controlled.
Seek out protein-based yoghurts for an extra protein hit or fruit yoghurts that contain no added sugar.
As for fruits, most will be a good nutritional option. If you are looking to reduce your overall carbohydrate intake, however, look for the smaller, kid-sized pieces of fruit in supermarkets.
Crackers with topping
Whether your preference is for cheese, cottage cheese, tinned fish or nut spread, teaming your favourite wholegrain cracker with a protein-rich topping, along with some extra vegetables, will mean you have a tasty snack as well as a satisfying one.
The key is to opt for grain or rye-based crackers that offer some extra dietary fibre and good fats and stick to lean proteins rather than higher-fat dips, chocolate spreads or fatty meats like salami or cabanossi.
Protein-based snack bars
A snack bar can be a convenient snack you can grab on the run, but it can be tricky to find one that keeps the calories, fats and sugars under control.
As a general rule of thumb, seek out options that come in under 200 calories and offer at least 10 grams of protein per serve.
Most importantly, bars that are minimally processed, with as few as ingredient as possible will be a much better option than bars that have a myriad of ingredients listed, most of which you do not recognise the names of.
A milk coffee
Don’t underestimate the power of a milk coffee to offer the key nutrients you need in a filling snack, along with an energy boost to boot.
Even better, team your favourite milk coffee with a handful of nuts or cheese and cracker snack pack to create a perfect, energy rich snack option.
Dark chocolate with nuts
There are times when we just really need some chocolate, and when these cravings strike, a portion-controlled serve of good quality dark chocolate, along with a handful of nuts, is actually a reasonably good snack option.
The key of course, is finding chocolate that is portion-controlled so you are not tempted to down the entire block.
This article was reproduced with permission from 9Honey. To read the original article, click here.
