Healthy Snacking At Work? It Can Be Done

Portion Control Is Key To Not Overdoing Snacks

UPDATED: 11:28 am CST March 8, 2005

So you made the New Year's resolution to lose weight, and you are doing well until somebody shares sugary snacks at the office and you can't resist.

You find yourself going the reverse -- even stocking up on unhealthy foods at your desk.

Corporate America is gorging its way through those stressful workdays. Desk snacking has even replaced lunchtime, reported WCAU-TV in Philadelphia.

"I pack lunch and eat throughout the day," said Deb Rooney.

Grazing is OK if the food is healthy, but you'd be hard-pressed to find anything but fat and sugar as you scout through office drawers. One example: a worker eating potato chips first thing in the morning.

"Bad for breakfast -- 140 calories, 8 grams of fat in just 13 chips," said Meredith Dolan, a registered dietitian.

Julie Tennile admits she can't help herself.

"We had big birthday party, chocolate cake at about 4 p.m., good pick-me-up in the afternoon," Tennile said.

That is when most people gain. Health experts report that nine in 10 office workers snack on the job.

If you take a look in the typical workplace refrigerator, there usually isn't much that is good for you. Office kitchens usually come with sugar temptations, such as a cake tray with just one piece left. They are hard to avoid.

"They have parties, put (food) in the kitchen that's tempting," said Nicole Brown. "Always hoagies, chips -- something fattening."

So what do we do?

"It's all about portion control -- a lot easier to say than do," Dolan said.

And snacking is fine, but choose healthier foods, said Katherine Tallmadge, a registered dietitian and spokeswoman for the American Dietetic Association.

"I often tell my clients to snack up to three times a day, but limit the snack calories to 100 to 200 calories," Tallmadge said. "It helps keep them satisfied throughout the day and they are less likely to binge late at night while watching television or working on the computer."

What are some better snack options?

"Unsweetened apple sauce in small cup. It doesn't need refrigeration," Dolan said.

How about one employee's Golden Grahams cereal?

"I think a serving of 3/4 cup has 1 gram fat, 120 calories," Dolan said. "(It's) low fat, but if the whole box is sitting in front of the computer, you may lose track of how many calories you are consuming."

Almonds are good, but just take a handful. Pretzels are an office favorite, and they are a good choice in moderation. Try putting them in a small baggie.

If you need chocolate, try a mini Kudos bar. It is less than 200 calories.

"I like to recommend snacks that provide a little carbohydrate, protein and small amount of fat, if any," Tallmadge said. "Mix and match with whatever your taste preference may be and you can be energized throughout your day."

Tallmadge's snack suggestions include:

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