7 Ways to Snack Healthy at Work

We spend most of our waking hours at work, so workplace nutrition habits are vital when it comes to our health. Whether you’re in a job chained to your desk with dreaded deadlines or working on big projects that require an immense level of concentration, healthy snacks will help keep your energy levels up when you’re starting to feel fatigued. It is also a great way to refresh your eating habits.

That said, having good eating habits in the office can be difficult when you’re under stress, resulting in snacking on unhealthy foods that are likely to slow you down.

Here are 7 helpful tips to get you started:

If you find yourself hitting a slump at work, the last thing you want is eating foods that make you sluggish. Try out some of these simple healthy snacks that will help bring you back to an energized state of mind:

• Dark Chocolate – Healthy snacking does not mean eliminating the ultimate snack of all time. Dark chocolate has shown to improve health, as it contains iron and magnesium. Limit portion sizes to 1-2 ounces a day as they do contain some sugar. Make sure it’s dark!
• Fresh Fruits– Not only does it simply brighten up the workplace but fruits also offer many benefits linked to better engagement and higher productivity levels. 
• Nuts and Dried Fruits– These nutritious snacks are packed with healthy fats, vitamins and other nutrients essential for a balanced diet. These foods are convenient and very satiating due to fibre, which will help with those afternoon cravings.
• Toasted Seaweed Snacks–These popular snacks that Malaysians love are surprisingly nutritious, containing high levels of vitamin A and C, and calcium. As it is high in sodium, we recommend checking the nutritional label for unwanted additional salt and artificial ingredients. The shorter the ingredient list, the better it is for you.
• Green Tea - This refreshing hot beverage contains compounds that can improve brain function. A healthy concoction of powerful antioxidants along with small traces of caffeine, has proven to be enough to produce an effect for improved productivity.
  

Unhealthy temptations are a part of the workplace and a part of life. There will always be one food-pusher at work. All it comes down to when this happens is putting your most well-natured “no thank you” to good use. That said, it is always a great idea to follow a healthy eating protocol with a fellow co-worker so that you can hold each other accountable. Influence others and make a healthy change in the workplace. 

On occasions when eating out with co-workers, don’t be afraid to enjoy yourself a little. If you’re really concerned with your diet, making smart food choices are always an option when eating out. Keeping a balance between your health and social life are imperative

Convenience is everything when it comes to eating at work especially when you’re completely slammed with deadlines. Keep your healthy bites at your desk so that whenever you are feeling peckish you have something to satisfy your appetite.

However, we recommend setting time aside to eat a healthy snack. Consider this as a time out to reenergize. Eating while working can be a sign of eating out of stress.

Sometimes it can be a struggle to prepare food every night before work. On the weekends, make use of free time to prepare your snacks for the week ahead.

After following a healthy snacking protocol at work for a week or two, you should be able to see your eating habits change, and a boost in your work performance.

Using your work structure to work with your eating habits is also a great way to stay consistent. As mentioned, setting aside time to snack on something healthy is a great habit to form in the workplace, and a ritual you can follow every day to keep you on track.

Eating the same thing at work every day, especially nutritious foods won’t affect the body negatively, however it can affect us mentally. Be sure to change things up now and then so you don’t get bored. However, do not feel the need to make drastic changes. For example, occasionally changing up the choice of fruits you eat. Be creative! 

Most important of all, enjoy the transition. Healthy snacking at work will not only reflect how you think and feel about yourself but you will also reap rewards, making stressful days at work a little bit easier. Keep up the mindset of discipline and health, and apply it to other aspects in your life outside of work.

AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.