Making healthy snacks a habit when afternoon energy slumps strike at work

By CATHY BUSSEWITZ Staff Writer NEW YORK AP When Claire Par was a classroom instructor working in a setting where every minute down to the bathroom breaks was scheduled she brought granola bars fruit and protein shakes to school so she d be prepared when hunger hits Then she transitioned to a job at schooling publisher McGraw Hill Working remotely at home in New Hampshire her children s cheddar bunny crackers and Fruit Roll-Ups lured her to the pantry confounding her commitment to healthy snacking I have the opportunity to be judicious but I choose not to greater part of the time Par revealed I really do enjoy being able to put the time into making something but oftentimes convenience just has to win out Eating healthy snacks during the workday can be challenging Numerous people find themselves facing down a mid-afternoon slump and accompanying sugar caffeine or carbohydrate cravings after lunch Busy adults racing from back-to-back meetings to family commitments often reach for what s easy whether it s a candy bar from the office vending machine or potato chips from a kitchen cupboard The challenge with eating packaged sugary or salty snacks to get through the afternoon is they may spike blood sugar levels but don t give a sustained second wind according to Beth Czerwony a registered dietitian at Cleveland Clinic It s going to burn off really fast so you re going to get that boost of strength and then all of a sudden you re going to get another crash Czerwony mentioned Several people just chase that for a while and they re drinking coffee or their strength drinks and they re eating their candy and it just sets you up for these spikes and these drops Here are chosen ideas for maintaining healthy snacking habits at work Peppering in protein Foods that are high in protein such as Greek yogurt hard-boiled eggs cottage cheese and beef or turkey jerky can help people feel full for longer periods of time than snacks without protein mentioned Caroline Susie a Dallas-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics Eating a snack consisting of refined carbohydrates such as a bagel causes blood sugar to rise rapidly and then drop so teaming it up with another source of nutrition is preferable Susie declared When you pair that carbohydrate with lean protein or have a protein-forward choice it contributes to satiety So you re just going to stay fuller longer she added Czerwony recommends snacks that combine lean proteins with complex carbohydrates such as crackers rice cakes or fruit The combination works because carbohydrates raise blood sugar giving you a boost while the protein takes longer to digest helping to sustain you for longer she revealed The carbohydrates are like the kindling on the fire and then the proteins are the logs Czerwony announced You re going to get the slow burn from the protein but you need that sudden start so you have the carbohydrates to get you going The crunch you crave Multiple people find it hard to resist crunchy foods For a satisfying munch the American Heart Association recommends sliced apples with a tablespoon of low-sodium peanut butter pears dipped in reduced-fat cottage cheese vegetables such as carrots celery bell peppers cucumber or zucchini paired with hummus or tzatziki sauce popcorn rice cakes or unsalted nuts and seeds You can also roast chickpeas which provide both protein and carbohydrates For a packaged snack read the nutrition label to check how much added sugar and sodium it contains the association suggests The Cleveland Clinic recommends whole fruit edamame seeds a handful of nuts or a single-serving package of tuna that you can eat with a fork Pack ahead Bringing your own snacks to work can help you control the quality and quantity of what you eat Czerwony noted Try slicing vegetables cheese or low-fat meats on weekends to last through the week she noted If you have all that stuff already made then it s easy in the morning to just grab it and go she reported Take along a small soft-sided cooler to help keep snacks like yogurt sliced veggies or hummus fresh Get cute little bento boxes get little containers make it fun if that s something that you want to do because we ll eat things that are more attractive instead of just being in a Ziploc Czerwony commented Petra Durnin a Los Angeles-based senior director at commercial real estate firm JLL blends greens nuts berries avocado banana and chia or flax seeds into homemade smoothies which she makes in large batches At night she moves one jar to the fridge to thaw for the next day An afternoon smoothie keeps her full until dinnertime and less likely to reach for chips chocolate and sugar she noted I feel like I have better brain clarity Durnin commented I m able to push through the afternoon and work more efficiently I don t feel bloated bogged down It just feels better Occasionally indulge Adopting healthy snacking habits doesn t mean you have to deprive yourself entirely of treats If a coworker is celebrating a birthday an occasional slice of cake won t absolutely derail healthy habits Let s not demonize food Susie announced Before dipping into a bag of chips eat a meal that includes lean protein complex carbohydrates and healthy fat and then add something healthy to the snack while keeping an eye on portion size Susie revealed There s not going to be a perfect substitute for chips You can eat carrots all you want but you can t trick your body with thinking that they re chips Czerwony revealed If you want a chip have the stinking chip and just be done with it Related Articles Workplace mental strength at menace as key federal agency faces cuts A good shower is a simple shower no matter what influencers recommend States scramble to shield hospitals from GOP Medicaid cuts Where the New World screwworm has been seen and why it s a big deal What are the fitness impacts of Trump s big beautiful bill on Santa Clara County residents However a constant hankering for chips could be a sign of a dietary deficiency and it s worth figuring that out so those types of things are more treats than something that s in the routine mix of what you re eating throughout the day Czerwony revealed Gisela Marx rarely gets a chance to sit or eat while working as deputy front of house manager at the Auditorium Theater in Chicago On event days she works from p m until p m or later She packs healthy snacks such as watermelon and nuts She also keeps an urgency stash of Reese s Pieces which her boss has to replenish if he eats the last one Just having it there is a comfort I can invariably have it if I want it Marx explained Share your stories and questions about workplace wellness at cbussewitz ap org Follow AP s Be Well coverage focusing on wellness fitness diet and mental fitness at https apnews com hub be-well