Skip Office Snacks and Mid-Day Hunger
Navigating the food landscape at your office can feel like a daily challenge, especially when you’re focused on your health goals. You need healthy office snacks at your disposal.
Temptation is everywhere. Those free donuts in the breakroom and the midafternoon vending machine run can add up. In fact, a landmark study from the CDC found that the average employee consumes nearly 1,300 extra calories a week from food obtained at work.
This guide will give you the practical, actionable strategies you need to skip unhealthy office snacks, conquer mid-day hunger, and stay energized and productive.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways:
- Plan Ahead: Packing your lunch and stocking your desk with healthy office snacks are the most effective ways to control your nutrition and avoid temptation.
- Choose Smart Snacks: Opt for snacks high in protein and fiber, like almonds, Greek yogurt, or quality protein bars, to keep you full and focused.
- Hydrate First: Thirst is often mistaken for hunger. Drink a full glass of water and wait 15-20 minutes before reaching for a snack to see if the craving passes.
Try These 3 Tips to Skip Office Snacks and Mid-Day Hunger
Here are three powerful strategies that, in my experience as a nutrition coach, deliver the best results for my clients.
1. Pack your healthy lunch
The single most effective way to manage your lunch at work is to prepare it yourself. Eating out every day can derail your health goals and your budget. Financial experts often note that packing a lunch can save an individual over $2,500 per year.
When you pack your own meal, you have complete control over the ingredients, portions, and calories. You avoid the high-calorie oils, sauces, and oversized portions common in restaurant and fast-food meals. This control ensures your actions truly match your ambitions for a healthier lifestyle.
RELATED: How to Maintain Your Healthy Lifestyle While at Work
A well-planned lunch should provide sustained energy, boosting your afternoon productivity instead of causing a slump. A study in the International Journal of Behavioral Nutrition and Physical Activity found a direct link between meal planning and a healthier diet.
To make it easy, I recommend investing in quality meal prep containers, like those from Glasslock or Prep Naturals, and setting aside time on Sunday to prepare lunches for the week.
2. Have healthy office snacks/meal options at your desk
Your desk drawer is your first line of defense against breakroom temptations. Having smart choices within arm’s reach makes it easy to bypass the sugary, processed options from a vending machine or a well-meaning coworker.
A typical vending machine candy bar can contain over 25 grams of sugar, which is the entire recommended daily limit for women according to the American Heart Association. You need better fuel available.
Stock your desk with nutrient-dense office snacks that provide a mix of protein, healthy fats, and fiber. These macronutrients are key for promoting satiety and keeping you full.
- Nuts and Seeds: A pre-portioned bag of almonds or walnuts offers healthy fats and protein.
- Greek Yogurt: Brands like Chobani or Fage are packed with protein.
- Protein Bars: Look for options low in sugar, like Quest Bars, which often have only 1 gram of sugar compared to a candy bar’s 25+ grams.
- Meal Replacements: A quality powder, such as Crush1 Nutrition’s Clean Meal, mixed with water in a shaker bottle, provides a balanced and satisfying mini-meal to crush cravings.
3. Water and zero-calories beverages are your friend
Before you decide you’re hungry, check if you might just be thirsty. Our brains can sometimes confuse the signals for thirst and hunger, leading to unnecessary snacking. A 2022 scientific review in the journal *Nutrients* confirmed that drinking water before a meal can help reduce the number of calories a person consumes.
As a personal trainer, this is a tip I constantly share with clients. When you feel those mid-day hunger pangs, drink a full 8-ounce glass of water. Wait about 15 to 20 minutes. If you still feel hungry, then it’s time to grab one of the healthy office snack options from your desk.
To stay on top of your hydration, consider using a water-tracking app like Waterllama or a smart bottle from HidrateSpark to remind you to drink throughout the day.
While plain water is always the best choice, you can mix things up. If you crave flavor, opt for zero-calorie beverages like unsweetened iced tea, black coffee, or sparkling water from brands like LaCroix. This helps you avoid the hidden liquid calories that can quickly add up from sodas and juices.
Office Snacks FAQs
What are the easiest healthy office snacks to prepare?
The easiest snacks require zero prep. Think single-serving packs of almonds, low-sugar protein bars (like RXBAR or Quest), individual Greek yogurt cups, or beef jerky. Fruits like apples and bananas are also great grab-and-go options.
How can I avoid office birthday cake and other treats?
The best strategy is to have a plan. If you know a celebration is happening, you can either factor a small slice into your day’s calorie budget or politely decline. Having your own delicious, healthy snack on hand makes it much easier to say no without feeling deprived.
Is coffee a good way to suppress appetite at work?
Coffee can act as a mild, temporary appetite suppressant for some people. A cup of black coffee is a fine choice. However, be mindful of adding sugar and high-calorie creamers, which can turn a zero-calorie drink into a dessert. Also, don’t rely on it as a meal replacement, as your body still needs nutrients to function optimally.
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