Create your own vending machine

You glance at the clock on your desk as your stomach begins to growl and realize you have hit the 3 p.m. slump — that vulnerable time after lunch yet still hours from dinner. In order to satisfy your hunger, you look for a quick fix to help you finish out the day. However, stuck at the office, with deadlines looming and energy levels low, your choices may not be as sensible or healthy as you would like. In fact, nearly 75 percent of consumers questioned in a recent survey by Impulse Research consider quite a few to all of their snack choices unhealthy. Before you resort to grabbing the usual empty calorie options like chips, cookies and candy, why not take a more proactive approach? By following a few easy guidelines and taking advantage of the office fridge, you can create a personalized “vending machine” full of sensible treats.

“A smart snacking strategy helps you curb cravings, stabilize your blood sugar and keep your energy levels up,” says Devin Alexander, chef and bestselling author of “The Biggest Loser Family Cookbook.” Alexander feels that snacks should not be viewed as just a treat between meals, but as an essential part of a healthy lifestyle. By taking a more serious view of these mini-meals, you can learn to plan and prepare for your cravings with guilt-free options. In addition, when you provide your body with smart snack fuel, you ensure that you won’t be starving when it comes time to eat your main meals and you will make better eating choices overall.

Alexander offers four quick tips to help start your new “vending machine” off on the right track: Bring Snacks from Home Rather than rely on the baked goods someone left in the office kitchen or the communal candy jar to provide a balanced snack solution, bring snacks from home as the first step in taking control of your snacking habits. In addition, stocking up at the grocery store is a more budget-friendly option than spending a few dollars each day at the vending machine. Keep your waistline and your wallet in check with this simple step.

Flavor, Flavor, Flavor Making smart choices doesn’t mean you have to rely on bland celery sticks or rice cakes to control your snack cravings. Look for wholesome options that leave you satisfied and also taste great. Sargento natural cheese snacks are only 50 to 80 calories per individually wrapped serving and research has found that people find cheese just as delicious as chips or cookies. “Keeping a stash of fruit, nuts and cheese sticks in the crisper assures that you have a quick, healthy and tasty snack on hand that will provide both protein and fiber to keep you feeling full longer,” says Alexander.

Co-Op with Co-workers Don’t try to go it alone; start a snacking support system! Coordinate with colleagues to set up a schedule that rotates responsibility for bringing different smart snack options each week. To start things off on the right track, provide suggestions for healthy snacks, like low-fat brownies, trail mix, a fruit and cheese plate or nuts. As the schedule continues, you can all add new favorites to the list of “approved” snacks. The group accountability will motivate you to stay on track and avoid poor choices. Be sure to enjoy your “off” weeks when your office mates are bringing the healthy munchies.

Keep it Convenient Knowing that your afternoons will still be as busy and hectic as ever, make sure to choose snacks that won’t take a lot of time to prepare before eating. “Make it easy on yourself,” says Alexander. “Snacking shouldn’t add any stress to an already full work day.”

By using the above tricks to combat poor snacking choices, you should find your afternoons more productive and yourself more energized. You’ll be up for that promotion in no time.