The Science of Snacking

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Snacking has a bad reputation, but it can be an important part of a healthy diet. It comes down to choosing healthy snacks and watching portion sizes.

Nutrition is key to a healthy lifestyle. Snacking on healthy bites during the day offers the following benefits:

  • Healthy snacking increases energy. It can provide midday energy boosts and fuel for exercise.

  • Healthy snacking provides nutrients. It can meet your daily nutrient needs. The best snacks consist of nutrient-dense foods like fruit, vegetables, whole grains, low-fat dairy and nuts.

  • Healthy snacking keeps your blood sugar levels steady. It can keep your blood sugar levels even if you eat consistent carbs at each meal or snack. Remember that your blood sugar dips three to five hours after eating.

  • Healthy snacking prevents overeating. It can decrease your hunger and the odds of overeating at mealtime.

Don’t snack right before a meal, and only eat a snack if you are truly hungry. Try incorporating the five healthy desk snacks below into your meal plan.


5 Healthy Workday Snacks

  1. Almonds—1.5 ounces or about 35 nuts

  2. Greek yogurt parfait—1 cup yogurt with ½ cup berries

  3. Berries and cheese—½ cup berries with low-fat string cheese

  4. Apple and nut butter—1 apple with 1 Tbsp. nut butter

  5. Veggies and hummus—About 8 baby carrots with 4 Tbsp. hummus

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