Picture of a bowl of yogurt with granola and fruit

Healthy Snacking As You Work From Home

For many people working from home, it is hard to resist the constant cravings to snack throughout the day. When you snack on the right foods, you tend to consume fewer calories throughout the day. You’ll feel fuller longer and be less likely to overeat or reach for unhealthy foods.

Healthy snacking can help you manage your weight too. Individuals who stay at a healthy weight reduce their risk of heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis and some forms of cancer.

Tips for Better Snacking

Rather than snacking on cookies or chips, try having a handful of raw almonds. Place a serving (about 23 almonds) into a snack size bag and leave it in a can’t-miss location in the kitchen, such as in front of the cabinet where the less-healthy snacks are kept.

Keep fresh fruit and vegetables front and center in the refrigerator so that it is the first thing you see when you open the door. Consider raw vegetables and fresh fruit as “nature’s fast food.”

Another healthy snack idea is to pair a small amount of cheese with whole grain crackers. The protein in the cheese will help to keep you feeling full longer.

When it comes to snacking, it’s also important to ask yourself “Am I really hungry or is this stress or boredom?”

More Snack Swaps

The Centers for Disease Control and Prevention offers the following healthy snacking tips:

  • Try three cups of air-popped popcorn instead of oil-popped popcorn. You’ll consume 73 fewer calories.
  • Avoid the kinds of snacks you’d find in a vending machine (you may have them around the house as treats to include in school lunches). Instead, enjoy a yogurt. That’s 82 fewer calories compared to a package of six peanut butter crackers.
  • Substitute a sugary 12-ounce can of soda with a bottle of carbonated water for 136 fewer calories.
  • Instead of chocolate sandwich cookies or other sweet snacks, eat a bowl of berries or an apple or orange.

For more healthy eating tips, visit ExcellusBCBS.com/nutrition.

Pat Salzer

Pat lives in Oneida County with her husband. They enjoy traveling. She also enjoys cooking, physical activity, entertaining . . and any combination of the three things! Pat is a registered dietitian and a workplace wellness consultant at Excellus BlueCross BlueShield. She absolutely loves the fact that her son - who used to complain about being deprived since he grew up with a dietitian mom - is now married to a vegetarian!
Pat Salzer

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