Core Daily
Nutrition
Snack Smarter at the Office
Meal replacement bars and ready-to-drink shakes make handy snacks when you’re in a rush, but try not to rely on them, since natural foods offer valuable nutrients your body needs. By stocking a drawer in your office full of natural foods, you'll snack great throughout the day. The key: By snacking on a combination of carbohydrates, healthy fats, and lean protein every 2 to 3 hours, you’ll spike your metabolism, boost energy, and feel full longer.
Use the foods below to create the snacks of your choice in three simple steps:
Step 1
Choose one minimally processed carbohydrate for energy.
- Packets of Kashi oatmeal (1 packet)
- Whole wheat bread (1 to 2 slices)
- Whole wheat crackers (check the serving size, but 5 to 10)
- High fiber cereal (1/2 to 1 cup)
- Seasonal fruits and veggies (bite-sized - 1 to 2 cups - lots of volume, minimal calories)
Step 2
Pair with one lean protein to rev your metabolism.
- Beef or turkey jerky (1 oz. - 4 or 5 pieces)
- Canned tuna or chicken (3 oz. can)
- Low-fat yogurt string cheese (if you have a mini fridge to store it - 1 low fat)
- Low-fat cottage cheese (if you have a mini fridge to store it - 1/2 to 1 cup)
- Boars Head Deli Meat (if you have a mini fridge to store it - 3 to 4 oz.)
Step 3
Add a healthy fat to increase satiety.
- Raw almonds, pecans, and walnuts (1 oz., 1/4 cup or the amount in one small handful - to fit in the palm of your hand)
- Natural peanut and/or almond butter (1 to 2 tsp)
- Hummus (1/4 cup)
- Low-fat cheese (1/2 to 1 slice)
Mix and match the foods above as you wish or try these 5 easy snacks:
- Mix yogurt with a ¼ c high fiber cereal, 2 Tbsp raw nuts, and ½ c berries
- Peanut butter and banana sandwich
- Apple, string cheese, and handful of almonds
- Baby carrots dipped in hummus with side of beef jerky
- Kashi oatmeal, 1 scoop natural peanut butter, handful of pecans.
About The Author
Amanda Carlson – As a registered dietitian, Amanda Carlson has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.
