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Well at Work

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.

  • 1 packet of Kashi oatmeal
  • 1-2 slices whole wheat bread
  • 5-10 whole wheat crackers (check serving size) 
  • 1 cup high-fiber cereal
  • 1-2 cups of seasonal fruits and veggies (minimal calories and lots of volume)

Step 2: Pair with one lean protein to rev your metabolism.

  • 1 ounce (4-5 pieces) beef or turkey jerky
  • 3-ounce can of tuna or chicken
  • 1 low-fat string cheese (if you have a mini fridge to store)
  • 1 cup low-fat cottage cheese (if you have a mini fridge to store it)
  • 3-4 ounces Boars Head Deli Meat (if you have a mini fridge to store it)

Step 3: Add a healthy fat to increase satiety.

  • 1 ounce raw almonds, pecans, or walnuts (equal to one small handful)
  • 1-2 teaspoons natural peanut butter or almond butter
  • 1/4 cup hummus
  • 1 slice low-fat cheese

Mix and match the foods above as you wish or try these five easy snacks:

  1. Yogurt with1/4 cup of high-fiber cereal, 2 tablespoons raw nuts, and 1/2 cup of berries
  2. Peanut butter and banana sandwich
  3. Apple, string cheese, and handful of almonds
  4. Baby carrots dipped in hummus with side of beef jerky
  5. Kashi oatmeal, 1 scoop natural peanut butter, handful of pecans

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Snacks, Weight Loss, Food, Work