Workers who go all day and eat little often overeat in the evenings so snack a bit during the day to stay satiated

Nutritionists advise snacking throughout the day to keep metabolisms working. Plus, food fuels the body and mind. No employer wants sluggish, “hangry” employees.

“I am a firm believer in intuitive eating,” says Abby Olson, RDN, LD, of Encompass Nutrition in Woodbury, Minnesota. “So when you build an accurate portrayal of balanced eating — not letting more than five hours go between eating times, thus eating about every three to five hours, or four to six times a day — and you combine your macronutrients (carbs, protein and fat) for snacks, it helps us to stay satiated and energized throughout the day until our next meal.”

However, a busy workplace environment often means workers grab quick sugary snacks from a stocked break room or vending machine. Or, a worker might worry about too much calorie intake and forgo snacking.

“I usually recommend snacks containing anywhere from 150 to 300 calories, depending on how much energy an individual is exerting and how much their body requires in order to reach a level of satiety that is accurate for them,” Olson says.  

Olson’s suggestions include:
— String cheese
— Fruit
— Cottage cheese
— Hard-boiled egg
— Beef/turkey jerky without sugar or other additives
— Mixed nuts or trail mix
— Hummus or goat cheese with crackers or veggie sticks

Olson says roll-ups are easy to make and grab: Roll nitrate-free, low-sodium lunch meat with cheese and vegetables such as carrots and radishes in a small, whole-grain spinach or corn tortilla; add a little hummus for flavor.

Protein bars are OK, she says, if made with no chemicals, artificial sugars or high-fructose corn syrup.

Workers who go all day and eat little often overeat in the evenings, warns Olson. 

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