By Honor Hawkins

Nothing says “3 p.m.” like the smell of popcorn wafting through the office. Unless, of course, it’s a visit to the office candy jar. Like FICA and deadlines, snacks are a part of working life. And since you can’t fight the inevitable, and I would never suggest you replace your afternoon fix with a walk or mindful meditation, I thought I’d find out how to snack smarter.

Great news. According to the American Dietetic Association, “snacks can help optimize your energy and mental power, control your weight, reduce the load on your heart and prevent heartburn.”

But of course there’s a catch. “As long as snacks are planned, small and balanced, they can really help fuel your body for activities throughout your day,” the organization adds.

I’m guessing three handfuls of jellybeans don’t qualify as planned or balanced (although, technically, jelly beans are small), so I turned to Chrissy Lorenz, registered dietitian at Prevecare. Here’s her take on snacking, some healthy snack suggestions and a peek into her office snack drawer.

CRBJ: Why do we snack?

Chrissy Lorenz, RD: Most of us snack poorly because we’re not staying ahead of our hunger. We go too long without eating, our glucose level drops, and we crave foods that will bring it back up right away. There is also a psychological component. It’s fun to socialize in the kitchen or at a co-worker’s candy bowl.

CRBJ: How can you pull off healthy snacking at the office?

CL: It takes only a little planning. There are plenty of snacks you can keep in your desk drawer or in the refrigerator if you have one.

CRBJ: What snacks are in your desk drawer?

CL: I make my own trail mix. It’s salty sweet, and really easy to make. Made with dried fruit and nuts, it’s got carbohydrates, protein, fiber and healthy fats.

CRBJ: Atkins and South Beach devotees would cringe at that. What can they do?

CL: Well, that’s a whole other topic, but they could consider nuts and low fat cheeses.

CRBJ: If we snack to head off the munchies, won’t we gain weight?

CL: That’s where portion control fits in. With trail mix, you could divide several small portions into plastic bags so each bag is one snack. With peanut butter, try to measure it. Everyone’s caloric needs vary, but around 150 calories worth should be OK for a snack.

CRBJ: What if there’s nothing around but a candy bar?

CL: A candy bar every now and then is fine. It would be a good idea to eat only a 1/3 or 1/4, though.

CRBJ: Final advice?

CL: While you’re adding healthy snacks to your desk, throw in a few bottles of water, too.

Honor Hawkins is a Charleston-based freelance writer and editor.

SIDEBAR:

SMART SNACKS

Set aside your stapler, put aside your pens and stock your desk drawer with some healthy snacks:

– Pretzels with peanut butter

– Apple and peanut butter

– Low-fat granola bars

– Granola cereal

– Small box of raisins and nuts

– Healthy cereal and nuts

– Small can of tuna and whole wheat pita or crackers

If you have a refrigerator, add:

– Low fat yogurt with granola

– Low fat cheese with cracker or fruit

– Skim ricotta with fruit

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