Healthy Snack Options for WAH

The new buzz phrase in nutrition is mindful eating: being more aware of what you are eating so you feel more fulfilled by your food. This theory involves eating slowly and without distractions — not exactly conducive to the work-at-home environment.

With the kitchen just a few steps away from our home offices, the temptation to snack while working can be unending. It is easy to wander past the pantry or fridge between e-mails or phone calls.

To battle the temptation, keep healthy, nutrient-dense snack options on hand.

The U.S. Department of Health and Human Services has put a focus on these types of snacks through its “Go, Slow and Whoa Foods” guide. It is a program developed for schoolchildren, but it is applicable to all of us.

The program puts a focus on “go” foods, which are foods that can be eaten any time. These are vegetables and fruits, whole grains like pita bread, tortillas and unsweetened whole-grain breakfast cereals and skim or low-fat milk, yogurt or cheese.

Likewise, “slow” foods are foods we can eat occasionally, and “whoa” foods are sugary or fat-laden snacks to have sparingly.

When you have 5 minutes prep time

Nutritionists at Mayo Clinic developed these “go” snack ideas:

* Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.

* Mash half a banana into 2 teaspoons peanut butter and spread onto a whole-grain bagel. Large bagels contain up to 300 calories, so choose a smaller 2-ounce bagel.

* Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa.

When you have a free hour for make-ahead snacks

The Whole Foods Market web site includes several nutrient-dense snack recipes. You can make these ahead of time, seal them in a container and snack on them throughout the week.

Snacks include hemp seed apricot snack chews (a good source of omega 3 fatty acids that satisfies an afternoon craving for sweets); three-seed rosemary crackers (full of fiber and protein); and chocolate chip granola bars (using honey rather than brown sugar).

When you have 30 seconds between work commitments

* 1 large stalk of celery (10 calories)

* 6 medium baby carrots (25-30 calories)

* 2 cups air-popped or light popcorn (60 calories)

* 1 fat-free chocolate pudding cup (100 calories)

* 1 cup sliced apples with 1-tablespoon smooth peanut butter (150 calories)

Posted:Friday, March 27, 2009