Very often, the mid-morning or mid-afternoon slump you feel at work is as a result of not having eaten enough food to give you energy. Instead of reaching for another cup of coffee or a sugary treat, change your snacks to be a bit more substantial and satisfying.

Options

If you are not that hungry but just need a little something to tide you over to your next meal, try these options:

    • Green pepper strips with hummus. Simply slice a green pepper into strips and dip it into hummus. Hummus is made from chickpeas, which add fibre and protein to our diets.
    • One large handful of nuts and dried fruit. It may be tempting to overdo it on this snack, but remember that dried fruit is quite high in sugar, so too much will result in excess kilojoules.
    • A citrus fruit such as a medium orange or a naartjie. Vitamin C has a positive effect on our energy levels.
    • Biltong, instead of a packet of chips, will provide you with protein and can satisfy a craving for salt. Just remember that moderation is key.

If you need a snack that will last you a bit longer, opt for these combinations:

    • One boiled egg, which you can make the night before and store in Tupperware. Adding something like Provitas and baby tomatoes can make it even more substantial and are also easy enough to pack in.
    • One fruit, such as an apple, along with plain yoghurt. The apple will give you some energy and the protein content in the yoghurt will keep you feeling fuller for longer. Try to steer clear of the flavoured yoghurts which are quite high in sugar.
    • If you are able to keep food cold at work, then consider taking leftovers from the night before. Instead of throwing out the last remaining bit of your dinner, keep it in the fridge in a container overnight and take it to work the next day. Those five bites of your delicious chicken curry with quinoa can be a perfect and delicious snack to fill the gap.
    • Mix some low fat cottage cheese with a little pesto and spread on high-fibre crackers or the two pieces of quarter pita bread. The cottage cheese provides calcium and protein and the pesto adds a delicious fresh flavour.
    • Core an apple, cut into quarters and top each quarter with a little peanut or almond butter. Keep the skin on the apple to increase your fibre intake.
    • If you can take the separate ingredients to work and assemble them there, then try topping one slice of seed loaf with hummus, cheese, cucumber and a small amount of chutney.

Try to eat your snacks away from your desk. If you’re eating while focusing on something else, you may end up eating faster and eating more than you would if you are relaxed and paying attention to your food.

 

Sources

 

http://www.huffingtonpost.ca
http://www.webmd.com