Now that we are almost back to working normally in offices following the Covid-19 pandemic which made people work from home, most people are back to the usual office habits, like snacking or nibbling on different things throughout the day.

A study done in 2019 before the new Coronavirus outbreak by the Centers for Disease Control (CDC), showed that office snacking was responsible for unhealthy diets, where people binge on snacks full of carbs and sugary soft drinks, leading to obesity.

CDC warned that unless working populations switch to healthy snacking such as vegetable salads, fruits or nuts, office snacking could be a real cause of non-communicable diseases as a result of obesity.

The most popular office snacks that could lead to weight gain include pizza, soft drinks, cookies, brownies, candy, burgers, biscuits, chocolate, chapatti, pastries and many other snacks that are mainly rich in carbohydrates.

The same study showed that in the U.S, a person who snacks in offices had an average intake of 1,292 extra calories from just snacking in the office, which is equivalent to two big burgers.

As we slowly go back to office, experts say nutrition plays a key role in getting the brain and body ready for the day, and what one eats at work really matters. One of the positives out of Covid-19 was healthier eating mainly because people ate from home.

So, how do you go back to work and avoid falling in the trap of heavy snacking as it was before the pandemic? Below are ways to switch to healthy snacking practices at work.

Mind the size, portions: Experts say it is advisable to control the portion sizes of your office bites to measure your snack intake. The size or portion of your snack really matters. Two chapattis and a big cup of milk tea at work on a daily basis can be really one way to mess up your weight. Eating in regulation and in measured portions is important to control your office snacking habits.

Don’t be addicted to snacking: Employees are advised to plan at least two snacks each day to avoid impulsive snacking. Full time snacking can be an actual addiction which is hard to fight. Snack only if you must, especially when you are hungry.

Check nutritional value: If you are the type who snacks in office, know that it is important to count the nutritional value of your snacks towards your overall diet plan. Don’t just pick up anything and everything. If you feel you’ve taken in a lot of carbs or sugar, skip the next snack please.

Switch to fruits, nuts: If you want to snack healthy in office, keep fruits and nuts in your bag so that whenever you feel like snacking, you have healthy on-the-go snack options. Nuts and fruits can be of great value to your health instead of a carb-filled snack.

Seek advice: Based on what you consume and your body changes, it is important to consult your doctor or dietician, if you have any, for snacking suggestions tailored to your condition. This would save you from consuming snacks that can affect your health. 

Snacking helps the brain stay alert all day by maintaining those blood sugar levels. Photos/Net