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Healthy Munching Today's fast paced business world often results in employees becoming stressed or unable to leave the office for lunch or breaks. The busy working lifestyle - where the combination of poor nutrition and high stress make for a sick and tired person - and most probably overweight as well. As such, an office munchies kit makes a great idea for these stressful times. Snacking can help or hurt a healthful diet. The difference depends on what you choose and how much you eat. Whether you like to munch, nibble, or simply quench the mid-afternoon "hungries," you can make snacking work for you. It just takes a little planning. Benefits of Snacking Snacks can give you an energy boost to help fuel your body between meals. Your body uses up the carbohydrate stores in your liver (which help maintain a normal level of blood sugar) in 4 to 6 hours. You need food to replace them. Older adults who can eat only small portions of food at a time may find it easier to maintain their health by eating snacks to supplement their meals. Follow these guidelines to help make snacking work for your health: • Plan ahead so that you have the desired food at hand when you need it. You don't want to be forced to choose from the limited selections in a corner store, or a randomly stocked refrigerator. •Instead of munching absent-mindedly, make snacking a conscious activity. Ideally, this means eating without doing anything else at the same time. Otherwise, you can easily overeat without realizing it. •Choose lower-fat snacks. What can you snack on for energy and nutrition? Nuts are great for flagging energy levels. Nibble on cashews for iron or almonds for calcium Fresh fruit contains fibre and nutrients. The vitamin C in fruits helps iron absorption from food and supplies phytonutrients. You can have whole fruits like apples, pears, bananas, mangoes, grapes, oranges any time of the day Dried fruit such as figs and apricots will provide iron, fibre and calcium Fortified breakfast cereals and muesli are a great source of vitamins and minerals, particularly iron. A small bowl can stave of hunger pangs and are ideal for a mid morning snack or late night Eggs Hard-boiled eggs can be a versatile snack option and an excellent source of protein A bowl of sprouts with grated cucumber, green chilies and a dash of lemon/chat masala (just before you eat) is ideal as a heavier snack for the mid morning hunger pangs. Steamed corn kernels or corn on the cob (bhutta) with a sprinkling of lime juice and pepper or chaat masala Bhelpuri with freshly chopped vegetables like cucumber, tomatoes, onions and coriander to the dry ingredients (murmure, puri and sev) Don’t forget to drink plenty of water and fluids all through the day. Often thirst is mistaken for hunger pangs. Keep yourself well hydrated and eat five to six small meals instead of three large ones. Stay away from tea, coffee, carbonated and fizzy drinks |