Nutrition and eating healthfully have a direct impact on your energy, motivation, and productivity at work. To keep energy levels up, eat nutrient dense snacks at regular intervals throughout the day—about two hours before, and two hours after a meal. A nutrient-dense snack provides: protein, healthy fat, fiber, and about 150 calories. The following snacks will silence cravings and keep you from overeating after work.
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Hard-boiled Eggs with Vegetables
Why: Eggs are rich in protein and healthy fat, and piperine in black pepper ignites the metabolism.
What should I eat? One or two hard boiled eggs (70-140 calories, 6-12 grams of protein), one cup sliced vegetables (25 calories) and freshly cracked black pepper.
Whole Grain Waffle with Jam or Fruit
Why: Whole grain frozen waffles (such as Vans or Kashi) are a good source of fiber. Mini whole grain waffles with peanut butter and fresh fruit also make a simple, nutritious breakfast for adults and children.
What should I eat? One whole grain waffle (3.5 grams of fiber) with one tablespoon fruit preserves or chopped fresh fruit.
Turkey and Grapes
Why: This protein-rich snack will also satisfy your sweet tooth.
What should I eat? Two ounces of thinly sliced turkey breast (90 calories, 14 grams of protein) and 17 grapes (60 calories).
Almonds, pistachios, and other nuts
Why: Nuts provide a healthy dose of unsaturated fat, protein and fiber.
What should I eat? Measure ¼ cup shelled, or ½ cup unshelled nuts (160-180 calories, 6 grams of protein) into mini snack bags along with two tablespoons of dried fruit to quell sugar cravings naturally; or look for one hundred calorie snack packs that come in satisfying flavors like cocoa and smokehouse.
Cottage Cheese with Fruit or Vegetables
Why: This low-calorie, protein-rich snack can be sweet or savory to match your cravings.
What should I eat? One cup of cottage cheese (100 calories, 12 grams of protein) with one cup of chopped melon (50-60 calories); or add savory spices to the cottage cheese and serve with one cup of sliced vegetables (10-25 calories).
DIY Popcorn
Why: Popcorn (not the store-bought microwave kind) is a good source of fiber and an entire bowl won’t break your calorie budget.
What should I eat? Have 3-4 cups of air-popped popcorn (120 calories, 5 grams of fiber).
DIY popcorn: Mix ¼ cup popcorn kernels with ½ teaspoon vegetable oil and a pinch of salt. Pour into a lunch-size brown paper bag and microwave on high until the popping slows down (about four minutes) the exact time will depend on your microwave. Season with black pepper or chili powder if desired.
Avocados
Why: Avocados are packed with soluble fiber and monounsaturated fat to crush cravings and are also rich in potassium to support heart and brain health.
What should I eat? One avocado half (180 calories, 6 grams of fiber, 450 mg of potassium) with a pinch of salt, lime juice, and one cup of veggies (10-25 calories); serve as a chopped salad or vegetables and guacamole.
Dried Fruit and Low-fat Cheese
Why: Perfectly balanced between sweet and savory, this protein-rich snack is also a synch to pack.
What should I eat? One ounce of gouda cheese (100 calories, 7 grams of protein) and four to six dried apricots, dried plums or figs (60 calories).
Apple slices with almond butter
Why: This iconic salty-sweet snack is a good source of fiber and healthy fat to quell even the strongest appetite.
What should I eat? Have one medium apple (70 calories) with one tablespoon of natural almond butter (100 calories). Just a spoonful of almond butter during that mid-afternoon slump will stabilize blood glucose so you are not ravenous when dinner rolls around.
Olives
Why? Olives quash cravings with cardio protective, monounsaturated fat.
What should I eat? 5-10 olives. Did you know that olives are also sold in convenient single-serve cups?
Yogurt and Berries
Why? This snack is a good source of protein and fiber. Probiotic-rich yogurt supports the growth of healthy bacteria in the gut so you can say goodbye to cravings.
What should I eat? Have six ounces of low-fat Greek yogurt or skyr (100 calories, 12 grams of protein) with one cup of berries (50-60 calories, 6-10 grams of fiber).
KIND Bars: Cashew & Ginger Spice
Why? Made with nuts and a touch of honey, these bars are naturally rich in protein, fiber, healthy fat, and are low in sugar (200 calories, 6 grams of protein, 5 grams of fiber, 4 grams of sugar). Aromatic spices like ginger and cinnamon make these bars even more satisfying.
Brenda Viens is a Community Life Skills Dietitian for Backus Hospital and Thames Valley Council for Community Action. Email her at Brenda.Viens@hhchealth.org. Have a nutrition question for Brenda? Email her at Brenda.Viens@hhchealth.org.