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Ask the Expert
June 14, 2003
Question:
Is there something I can snack on that's nutritious and easy to take with me?
Answer:
Having tasty and satisfying snacks on hand will help keep you from falling victim to the office vending machine or doughnut box. All you have to do is prepare snacks ahead of time and bring them with you to work.
It’s also a good idea to vary your snacks so you get both nourishment and enjoyment from eating them. Consider these ideas for snacks that are quick and easy to take with you:
- Hard-boiled eggs
- Sliced vegetables
- Cherry Tomatoes
- Raw coconut slices
- Avocado
- Raw milk cheese
If you have a little more time, the snack possibilities are limitless. Generally, combining protein, such as turkey or eggs, with vegetables is a good choice that is likely to keep you satisfied. Here are a few more creative options:
- Celery stuffed with hummus
- French onion soup, without the bread, with meat/poultry
- Avocado dip and veggies
- Miso soup
- Zucchini stuffed with meat hash
- Sliced turkey and cheese with grilled peppers and salsa
Another snack option is to use a nutritious meal replacement or "convenience food" for times when you just don’t have time to prepare something. I have used a number of these--you can find a selection at any health food store--but the only one that I trust and highly recommend is Living Fuel. Living Fuel Rx is a highly nutritious "superfood" consisting of multiple natural ingredients. It comes in a convenient powder format, which makes it easy to take along as a between-meal snack.
You will want to avoid eating snacks, particularly grains and sugar, just before bed, as this will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
However, eating a high-protein snack along with a small piece of fruit several hours before bed may help you sleep. The protein can provide the L-tryptophan needed to produce melatonin and serotonin, and the fruit can help the tryptophan cross the blood-brain barrier.
