Snacking Healthy While Working Remotely

It’s safe to say that many people are now permanently working remotely. Snacking while working in close proximity to the kitchen can pose difficulties, but it doesn’t have to. Read this article for tips on how to snack healthy while working remotely.

#1 Set yourself up for success

The first tip to snacking healthfully is setting yourself up for success by having helpful foods in the house. Chances are, you are more likely to choose healthy snack options if those are the first things accessible when you go to the kitchen and or pantry. Do some weeding through the kitchen and pantry, if needed, and consider donating snacks that you don’t want to consume or that aren’t setting you up for success. Then, restock your home with foods that you would rather be eating.

Use these tips for how to stock a healthy refrigerator and pantry:

• Go to the grocery store with a list. Spend some time deciding what snacks you want to have and make a list. This allows for targeted time at the grocery store, with healthy snack options that have already been premeditated.
• Start your grocery shopping by perusing the outer aisles of the store. Begin by choosing snacks that are more produce-based before venturing into the inner aisles. This helps you to stock your home with fresh, seasonal options.
• Be realistic about work time constraints. If you are looking for more grab-and-go options, come up with a few good, quick snack options before going to the grocery store that doesn’t require a lot of prep work.

#2 Snack intentionally

The proximity of your kitchen isn’t going to change if you are working remotely. However, one thing that you can work on is the frequency with which you snack. Try to choose to snack when you are hungry rather than defaulting to it when you are bored, tired, upset, etc. Ideally, meals should hold you over for 2-4 hours (if they are well-balanced), and snacks should hold you over for 1-2 hours.

Try following a similar eating/snacking schedule to help snack more mindfully while at home (if this feels doable/intuitive for you):

• 8 am breakfast
• 11 am snack
• 1 pm lunch
• 3 pm snack
• 6 pm dinner
• 9 pm snack

If you find that you can fuel your body consistently throughout the day with balanced meals and snacks, you may find that you are more clearheaded and snack with more intention rather than defaulting to snacking because the food is close by or because you haven’t eaten a complete meal that day.

#3 Build balanced snacks

In order for snacks to be physically and emotionally satisfying, they should be nutritionally balanced. By nutritionally balancing snacks, you’ll help ensure that you are giving your body all the needed nutrients to feel satiated.

A balanced snack should contain at least two of the three macronutrients (and all three, if desired). The three macronutrients are carbs, fats, and proteins, so making sure that you get at least two of these three macronutrients in your snack time will immensely help with satiation.

Use these balanced snack ideas below:

• Apples (carbs) + peanut butter (fat)
• Carrots (carbs) + hummus (fat)
• Toast (carbs) + almond butter (fat)
• Turkey slices (protein) + cheese (fat)
• Whole grain crackers (carb) + tuna salad (protein)
• Greek yogurt (protein) + granola (carb)

#4 Make meal and snack time separate from work time

Lastly, try to make meal and snack time separate from working time. When it is time for a snack, take the extra time to sit down (even for a few minutes) and enjoy the snack separate from your work environment. Taking the time to put the snack on a plate or in a bowl can also aid in mindfulness. By doing this, you can bring more intentionality to your snacks and keep them separate from where you work.

Often, if there is food in front of you, you’ll eat it, whether you are hungry or not. By keeping food out of the office and, instead, in the dining areas, you’ll help with keeping the kitchen for eating and your office for working.

In conclusion, working remotely has its perks, and having all of your favorite snacks nearby can be one of them. If you struggle with healthy snacking, use some of these tips. Report back, how do you snack healthfully while working remotely?

Jordan Stachel holds a Master’s degree in Nutrition and Dietetics from The University of Southern California and is a Registered Dietitian Nutritionist. She has several years of experience helping clients reach their health goals through her clinical work within private practice. Jordan is most fulfilled when guiding others towards making stepwise, sustainable changes that add up to big results over time. Jordan works with a wide variety of individuals, ranging in age from children through the elderly, with an assortment of concerns and clinical conditions. She helps individuals optimize overall health and/or manage disease states using personalized medical nutrition therapy techniques.

References:

1. https://health.clevelandclinic.org/10-tips-for-eating-healthy-when-youre-working-from-home/
2. https://www.health.harvard.edu/staying-healthy/7-ways-to-snack-smarter