Work days are long, and it’s common to hear colleagues – and even yourself – asking for food between meal times. And this despite a rather sedentary pace for those who work in an office. Result? Most of us respond to this feeling of hunger by providing foods that are not very nutritious and rich in fast sugars: pastries, industrial cakes, chocolate bars. Is it possible to “snack healthy” when a feeling of hunger arises? outside of meals? And if so how?
Distinguish between snacking and snack time
First of all, it is important to distinguish between snacking and snacking. By definition snacking is the instinctual action of “eating in small, divided amounts”. If we go further, snacking is taking food outside of meals. And generally these food intakes are not related to the feeling of hunger, unlike the snack. This is an almost automatic absorption of food in front of food in a situation of availability. This type of behavior imbalances our diet and usually results in weight gain. Conversely, the snack time is when we bring good energy to our body by taking small proportion food. The goal is to be more productive afterwards. So let’s see what a healthy snack looks like
What is the point of taking a snack break at the office?
There are several reasons for planning a snack between meals:
The feeling of hunger arrives earlier than the meal
Generally around 10 a.m. to 10:30 a.m. in the morning or sometimes in the middle of the afternoon at snack time from 4 p.m. to 4:30 p.m.
You are one of the people who does not feel the sensation of hunger when you wake up
You do not eat breakfast because you cannot or do not want to eat
You have a metabolism that quickly eliminates the energy you bring to it
You therefore quickly experience a “slump”, a feeling of fatigue and a lack of concentration.
So to avoid rushing for the pastries available at the office, or even compulsively going to the nearest distributor, the ideal is to provide a homemade snack. The idea is to limit the sugars and fats ingested while keeping the figure.
Making a healthy snack
Here are my recommendations to be able to combine snacks and healthy and responsible food:
Give preference to bulk stores, in order to limit your ecological impact. The ideal, if you can, is to go to an organic store. Because in addition to being eco-responsible, you will pay attention to the quality of the food ingested.
Choose foods rich in protein, fiber and good fats. This is so as not to store fat that you will have trouble eliminating later. For example, in a take-out box, mix different nuts (almonds, pecans, hazelnuts, etc.) that you can take to your workplace rather than opting for pastries or pastries (industrial products) rich in fat but poor in energy.
A little more complex to prepare but achievable if you do it in advance, it is a question of providing a slice of bread (preferably with cereals) with two teaspoons of peanut butter maximum. This allows you to provide your body with the energy it needs to keep the body awake until it is time for the next meal.
Weekly guide to balancing your snacks
Before giving you a weekly guide to balancing your office snacks and breaking the routine, here are some recommendations. Before having a snack, you must be able to know yourself well and differentiate between the feeling of hunger and the habit of eating. Indeed, some people sometimes think – when they see food – that they are hungry when it is about a habit taken by the brain which makes you believe that you are hungry. As we have seen previously, the purpose of a snack is to provide our body with energy to be more efficient in its work, experience less fatigue and be able to last until mealtime. I therefore advise you to compose your snacks with foods such as nuts, fruits, dried fruit (no added sugar) or even homemade cereal bars to control the amount of added sugar. If you have eaten a “big meal” the day before, choose a snack made with fruit. This will help you eliminate excess and balance your energy balance. Another food that you don’t think about and that can make you feel full: carrot. It provides you with a set of antioxidants and also helps you to have a healthy glow in the summer.
Finally, you will find in the following table a typical example of a weekly snack. Ideal for avoiding setting up a taste routine and guiding you towards a healthy snack focused on fitness and health!
Day of the week Snacks Drink
On Monday 1 Fruit (orange, banana, kiwi ..) Vegetable milk
Tuesday 2 tsp max Peanut butter + 1 slice of bread 1 tea / coffee
Wednesday Mix Nuts 1 tea / coffee
Thusday Carrot Dips 1 tea / coffee
Friday White cheese 0% + nuts 1 tea / coffee