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10 Work Snacks That Are Making You Sleepy (Slideshow)

10 Work Snacks That Are Making You Sleepy (Slideshow)


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Don’t let the midday munchies get you down

Not all power bars are created equal. Many are full of sugar and artificial sweeteners, explained Decotiis. While many advertise that they keep you energized for a long period of time, they actually do the exact opposite. The abundance of sugar will eventually spike your insulin. Unless you’re planning to run 10 miles after work, avoid the power bars during the day.

Power Bars

Not all power bars are created equal. Unless you’re planning to run 10 miles after work, avoid the power bars during the day.

Bread/Toast (Whole Grain)

iStock/Thinkstock

Bread lovers beware. If you’re popping a piece of whole wheat toast into the toaster for an afternoon work snack to pep you up, think again. It has the same affects as a bowl of oatmeal, ultimately triggering insulin production.

Oatmeal

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A nice steaming bowl of oatmeal might be delicious in the morning, but if you’re reaching for it mid-day, be aware that it will trigger insulin production which could theoretically spike and make you quite tired. Other grains can also be in this category given they contain a high amount of carbohydrates which can cause fatigue by raising a person’s serotonin levels.

Turkey

If you’re cutting carbs and want to get a protein fix in the middle of the day, many people turn to rolled-up turkey slices. While it might be healthy and low-carb, turkey does contain a very high amount of tryptophan which could send you into a Thanksgiving-like food coma faster than you would think.

Almonds

Moodboard/Thinkstock

While many doctors will suggest a hand full of nuts as a healthy midday snack, almonds contain tryptophan and magnesium. Instead of pepping you up, they will actually reduce muscle and nerve function while also steadying your heart rhythm, lulling you into a food coma.

Cherries

Hemera/Thinkstock

If they’re in season, there’s nothing tastier than a handful of cherries as a snack during a long work day. But it might be helpful to know that cherries are a natural source of melatonin. Melatonin is the chemical that actually helps regulate your sleep cycle, certainly not providing you with extra energy.

Dark Chocolate

Editorial/Thinkstock

Dark chocolate is another midday go-to favorite. Many offices have secret stashes of individual-sized dark chocolate pieces for afternoon snacking. While it sounds like a good idea as it’s full of antioxidants, it actually contains serotonin that will undoubtedly make you sleepy. Perhaps wait until the end of the day to indulge.

Hummus and Crackers

iStock/Thinkstock

Hummus and crackers or hummus and carrots seem like a great go-to lunch snack to pair with a nice salad or sandwich. But it just so happens that hummus is an excellent source of tryptophan, an amino acid that produces serotonin. It’s the actual chickpeas itself within the hummus that provides such a heavy dosage of sleepiness.

Bananas

iStock/Thinkstock

Bananas have a high dose of both magnesium and potassium which are quite healthy, but they also aid in muscle and nerve relaxation. Bananas are a great snack for the evening time to prepare your body for a restful sleep, but not for an active person who has to get to a lengthy to-do list.

Peanut butter and Crackers

iStock/Thinkstock

It’s a popular kids’ snack, and often times you’ll see adults munching on this tasty treat. But if you think it’ll give you that boost to get through the rest of the day, you’re mistaken. Peanut butter is another food that is rich in tryptophan and will have the same effects as turkey and whole grains.


10 Simple and Easy Snacks for Work

With an influx of impatient clients, unnecessary meetings, and irritable bosses, it can hard getting through the workday without a pick-me-up in the afternoon. That’s why it’s important to have healthy snacks on hand so you don’t turn into a hangry employee who storms out in a huff. A healthy snack can help keep your blood sugar levels stable and give you the energy needed to make it until 5 p.m.

How to Make Snacks for Work

When it comes to making snacks for work, storage is key. While you could always turn to prepackaged snacks, making your own is healthier and more nutritious. Plus, it’s relatively easy to find healthy options that keep well in your desk. Look for dehydrated goodies, like veggie chips, banana chips, seaweed snacks, dried fruit, granola, and more. These keep well in an airtight container at room temperature.

If you have a refrigerator at your office, you have even more options for snacks. Think egg muffins, chia pudding, Greek yogurt, cheese sticks, and so much more. Just be sure to label your snacks with your name so they’re not swiped by another hungry coworker.

Top 10 Snacks for Work

If you’re in search of a few great snacks for work, you’re in luck. We’ve gathered up ten amazing snacks you can keep at your desk or in the office refrigerator for those times when hunger strikes.

This fruit salad is just what you need to elevate your work day. It’s packed with pineapple, grapes, honeydew, and strawberries for a delicious combination that’s completely satisfying. Plus, it’s made for you at your local Edible Arrangements® store, so all you need to do is stop by and pick it up.

If you’re in the mood for a sweet treat at the office, turn to this fruit box. It’s packed with strawberries and apples dipped in semisweet chocolate and bananas dipped in a combination of semisweet and white chocolate. Just head to your local Edible Arrangements® store and pick one up – or maybe a few, if you’re inclined to share.

This beef jerky is so easy to make ahead of time and keep in the refrigerator at your office. You can make it using a dehydrator or a regular oven, and it requires just a few simple ingredients for the marinade. It stays fresh for up to a month in the refrigerator.

Roasted chickpeas are packed with protein and hearty goodness. Plus, they’re crunchy and keep well right at your desk. To make these tasty treats, toss them with a drizzle of olive oil and pinch of sea salt, bake in the oven until crispy, and top with your favorite spices. Delish!

Granola is another great snack option you can keep right at your desk. This recipe is made with oats, pecans, sunflower seeds, maple syrup, sea salt, and cranberries. Or, you can swap in your favorite ingredients to make it your own.

These crunchy chips are completely delicious — and completely healthy. Made from sliced beets, zucchini, carrots, sweet potato, and more, they offer a complete serving of veggies. Plus, with just a spritz of oil added before baking, they’re just the right amount of crispy and crunchy.

These muffins are just as great as a healthy breakfast as they are a snack. Just make them ahead of time, keep them in the office refrigerator, and heat them up in the microwave when needed. Made with eggs, bacon, spinach, and cheese, they provide the perfect mid-day pick-me-up.

Seaweed snacks are a healthy treat packed with nutrients like vitamin A, vitamin C, calcium, and iodine. Plus, they’re completely irresistible for snacking. Just top with oil and salt and bake in the oven until crispy.

Not all offices have freezers, but if yours does, you can enjoy this energy-boosting frozen yogurt bark to get you through a grueling afternoon. It’s made with Greek yogurt sweetened with a little bit of honey and topped with delectable chocolate chips, strawberries, and coconut.

This healthy, easy, and filling snack is made with just three ingredients: chia seeds, milk, and a sweetener of choice. Plus, you can keep it in the refrigerator at your office for when you’re in need of tasty snack to get you through the workday.

These delicious snacks will help you get through even the toughest workday. Plus, they’re all super nutritious so you won’t be compromising on your healthy lifestyle goals.


Re-Package it Yourself

My number one cost saving tip is that I buy full sized packages and break it down into smaller portions on my own. I do have a costco membership because I needed it to buy the matching flooring for my house, and sometimes I go in and get the giant Kirkland brand coffee tins. However, after that, I’m only feeding myself and don’t need food in bulk.

For me, repackaging food just means buying the regular or party size bag of chips, the standard size bag of granola, a regular bunch of grapes, or chopping up apples or strawberries. If I leave these things all in their regular packaging I either don’t eat them because it seems like a lot of work, or I eat them all in one sitting. For you, your purchases may be the same, or it may mean buying the large packages of a variety of foods at the bulk food store, and making smaller packages yourself for you and your family.

When I make my lunches, I love bringing salads. I’ve tried bringing the full ingredients for salad to work and making it there, but I just don’t do it. So I have learned to either buy the bagged lettuce when I’m super slammed, or to save money, buy romaine and chop it myself. Then I also chop up the toppings I like (usually carrots and bell peppers if they’re on sale) and put them into individual containers. This works as a different flavor to my lunch and keeps me from eating my snack during my lunch hour instead of around 3:30.


Peanut Butter And Jelly Oat Bars by Lovely Little Kitchen

PB & J gets a new form with these scrumptious oat bars. Your choice of jelly is sandwiched between layers of oatmeal and peanut butter cookie batter. Bake these and dust with confectioners sugar before cutting into squares. These are addicting peanut butter snacks!


10 Work Snacks That Are Making You Sleepy (Slideshow) - Recipes

Free food is a common perk in many offices these days, but eating on your employer's dime may come at a price: pounds gained. A study published in the journal Appetite reported that among employees at Goggle's New York City office, the number of snacks enjoyed was linked to the proximity of the snacks to the beverage stations. When snacks were located about 6 feet from the beverages, employees were 69 percent more likely to eat a between-meal bite, compared to when the munchies were some 17 feet away from the snacks.

According to the lead researcher, Ernest Baskin, an assistant professor of food marketing at Saint Joseph's University, "A male employee using a beverage station with snacks within close proximity will eat an average of 81 more snacks in a year. Using conservative values, that could add up to 2.5 pounds gained in the first year." However, a client of mine gained 10 pounds since landing a great job at a women's athletic apparel company about a year ago. After reviewing her diet, I found where those 10 pounds came from – the free office snacks.

Even though the snacks provided by my client's employer were seemingly healthier choices – miniature dark chocolates, yogurt-covered nuts and pretzels, dried fruit, energy bars and trail mix – a daily trip or two to the cupboard added up to hundreds of extra calories that eventually wind up on your waistline.

If you snack at work when you're bored, stressed or too busy to eat a real meal, there are ways to avoid beelining to the office snacks. Bring satisfying snacks from home, like one of these seven nutritionist-approved between-meal bites. They're nutritious, have no more than 200 calories, no added sugars and provide hunger-crushing protein and/or fiber:

A medium apple (or small banana) with 1 tablespoon nut tutter (185 calories, 4 grams protein, 6 grams fiber). In one study, eating an apple before a meal was found to slash 187 calories from the meal, compared to meals when no apple was eaten beforehand. An apple on its own is about 100 calories, but to make it even more filling, partner with a nut butter.

1/2 cup 2 pecent lowfat cottage cheese with 1 cup strawberries (150 calories, 12 grams protein, 3.5 grams fiber). Compared to Greek yogurt, plain cottage cheese has less naturally-containing sugar, no added sugars and more protein. What's more, it's one of the best sources of the branched chain amino acid leucine, which is considered the most important essential amino acid for muscle-building and recovery post-exercise, according to several studies. Partner with fresh fruit for a boost of filing fiber to your mini meal.

1 cup grapes with 2 ounces low-fat cheese (200 calories, 14 grams protein). Red or green table grapes with cheese is a delicious and satisfying snack. Juicy grapes with their sweet-tart flavor are antioxidant-rich and calorie-poor. A cup has just 100 calories and low-fat cheese has a great protein-to-calorie ratio.

4 to 6 Sunsweet Ones prunes (100 to 150 calories, 4 to 6 grams fiber). Most offices have a candy bowl, but why not a bowl of naturally-sweet prunes? Sunsweet Ones individually-wrapped prunes will satisfy cravings for sweet, and they have just 25 calories each. They're a good source of fiber, essential nutrients and beneficial antioxidants.

A serving of Amy's or Dr. McDougall's Organic Lentil Soup*: (130 to 180 calories, 8 grams protein, 6 to 9 grams fiber). Lentils are among the most nutritious, protein-packed foods available. And, according to a recent review published in the American Journal of Clinical Nutrition, a serving of lentils daily can help tip the scale in the right direction. A cup of this protein- and fiber-packed soup will crush your craving and keep you satisfied for hours. (*Any soup with around 200 calories and >6 grams protein and >4 grams fiber is recommended.)

1 cup baby carrots (or any fresh-cut veggies) with 2 tbsp dip/dressing (170 calories, 3.5 grams fiber). According to the 2015-20 Dietary Guidelines for Americans, more than 80 percent of us don't eat the minimum daily requirements of three servings of veggies per day. Snacking on fresh-cut veggies and dip will help you reach your produce target. The satisfying crunch of carrots, sugar snap peas and bell peppers is a great sub for chips. And, studies show, serving fresh veggies with a dressing or dip, like hummus, that contains fat boosts the absorption of beneficial carotenoids and other antioxidants.

One packet (about 1.7 ounces) of instant unsweetened oatmeal (190 calories, 6 grams fiber, 8 grams protein). Oatmeal is not only a great choice to start your day, it's a satisfying snack, thanks to the oat beta-glucan fiber and protein it contains. Studies show that enjoying a bowl of whole-grain oatmeal slows digestion, turns down hunger hormones, keeps you satisfied for hours and helps you eat less at your next meal.


Top Fruits that Curb Appetite - Slideshow

Consuming different fruits frequently on a daily basis results in fewer calories consumed compared to other heavy caloric snacks, making one feel equally full.

Fruits are significant in the treatment of obesity as they produce a sense of fullness.

Fruits are a great filler for the tummy and are the most convenient way to satisfy hunger anytime anywhere.

Appetite is the desire to eat food, felt as hunger.

Volume of a food affects the feeling of being full.

Energy density is defined as calories per gram of food.

Fruits with high soluble fiber and water content are relatively low in energy density and high in volume.

Although fiber generally affects satiety, not all fiber is equally effective in changing satiety. Fruits are rich in the soluble fiber pectin which exerts an appetite-suppressant effect.

On comparing the effect of fruit in different forms on energy intake and satiety at a meal, it was seen that eating an apple reduced lunch energy intake by 15 percent

In a recent study, after adding low doses of pectin-alginate fiber to drinks, satiety was measured. The 2.8-g dose of pectin alginate caused a decrease of 10% in energy intake at the evening meal.

The Best Filler - Apples

It is famously quoted "An apple a day keeps the doctor away".

But when it comes to weight loss, it can be restated as "An apple a day keeps hunger pangs away"

Apples are one of the best "natural hunger suppressants"

Apples refrain one from overeating as the fiber in them expands in the stomach and renders fullness for a long time.

How Apples Act to Suppress Appetite

The pectin fiber does this by tricking the brain's hunger center into believing that fullness is achieved.

The actual chewing time of eating an apple and slower digestion due to formation of bulk makes the appetite control mechanism to shut down. This makes one feel full soon.

In contrast eating a piece of cake which has no fiber and high amounts of sugar does not stimulate the appestat (a region of the brain that regulates an individual's appetite for food) to shut down.

One can eat a cheeseburger, French fries and a large coke, way in advance of the brain knowing that it is full.

It contains several acids that act as digestive enzymes

These acids help to break down carbs slowly which in turn slows their absorption into the blood stream.

The tart flavor increases production of saliva which also contains enzymes that aid in slower digestion of carbohydrates.

Adding one tablespoon of it to salads can increase the appetite-suppressing effect.

Citrus Fruits - Oranges and Grapefruit

Citrus fruits especially oranges and grapefruit are rich in pectin and act as superb fillers.

They hardly provide 50-70 calories per serving along with suppressing the appetite.

In addition they are a powerhouse of vitamin C and boost up the immune system.

Pulpy white bulk adding fruits - Bananas, Pears, Guava, Papaya, Figs

A serving of these pulpy fruits give a quick energy boost.

Their filling effect keeps hunger at bay for a long interval thus skipping any additional food consumption.

Being abundant in soluble fiber, the pulpy fruits provide prevention from any gastric disturbances.

They are rich in heart protective minerals, potassium and magnesium.

Guavas and papayas are extremely rich in vitamin C and vitamin A respectively.

Water Containing Fruits - Pomegranate, Watermelon, Muskmelon

The appetite-suppressing effect can be attributed to their high water content.

They make excellent in between fillers when trying to reduce weight.

Fruits that contain water are carminative, light and digestive.

They act as a significant acidity buster.

Help to keep blood pressure under control.


Desserts

Freezer Tip: Cookies are my favorite to thing to freeze for dessert. I usually roll the dough into balls then place them on a cookie sheet in the freezer for about 20 mins before transferring them to a freezer bag or sealed container. Pre-freezing them helps prevent them from sticking together. Once frozen they last for up to 3 months. When you’re ready to bake you can thaw the balls to room temperature or microwave them for 10-15 seconds prior to baking. If they are too cold they won’t spread as well so just keep that in mind. Alternatively you can bake them, let them cool completely and then freeze.

To freeze brownies, allow them to cool completely, but do not cut into individual servings. Wrap tightly in parchment paper or foil then place in a freezer bag. You can freeze them for up to 3 months. When you’re ready to serve, thaw at room temperature for 3-4 hours before cutting into individual servings.

Candy bars, etc. can be frozen in a sealed container. No special prep needed since they are no-bake and are set via freezing.


My family loves pretzels, so when I introduced them to the FitJoy pretzels, they were extremely excited. These pretzels are gluten free, dairy free, grain free, and plant based, so they are perfect for people with dietary restrictions! They're also made with cassava flour. Dip them in peanut butter, spread some cream cheese on them, or eat them plain! I recommend pairing them with your favorite Netflix show to help pass the time.

With this extra time on my hands, I've been trying to work out a lot. I'm also obsessed with coffee (just ask my friend and fellow Spoon writer Lexi Minutillo!) I was so excited to try Chike's protein coffee. They sent me multiple different flavors, a shaker bottle, and the kindest handwritten note! I received Chike's package the day I found out I had to move off campus, and the note really brightened my day. Since I've been home, I've been refueling with this protein coffee. Lots of times, protein shakes can have an odd under taste, but Chike's don't! I'd highly recommend them if you're a coffee addict like me.


On-The-Go Snack Recipes

1. Baked Sweet Potato Chips

Looking for a better-for-you alternative to vending machine fare? Whip up a batch of Baked Sweet Potato Chips for tasty portable snacking. McCormick® Perfect Pinch® Italian Seasoning infuses your chips with plenty of savory flavor, while the sweet potatoes add just a hint of natural sugar. Best of all, you can mix 'em up by choosing different seasonings. Try using McCormick® One Southwest Chicken and Vegetables seasoning for taco-inspired chips.

2. Cheese Crackers

Crackers are a snacktime classic for a reason &mdash and baking them yourself makes them even better. These homemade crackers are seriously cheesy, thanks to shredded cheddar, and can taste even cheesier if you use sharp cheddar in place of mild or medium. Enjoy them on their own, or topped with even more cheese.

3. Keto-Inspired Crackers

While cheese crackers are seriously delicious, they don&rsquot necessarily fit into some lower-carb diets. Try these Keto-Inspired Crackers for low-carb snacks on the go. A mix of almond flour, along with cheddar and mozzarella cheeses, make these crackers rich and creamy, while a sprinkle of McCormick® Everything Bagel All Purpose Seasoning adds satisfying crunch.

4. Tia&rsquos Crispy Roasted Chickpeas

Looking for a crunch snack that&rsquos not chips or crackers? Give roasted chickpeas a try! McCormick® Chili Powder makes it easy to enjoy the flavor of several spices in just one bottle, while McCormick® Red Pepper adds just the right amount of heat. Best of all, you can get creative with any leftovers. They make great &ldquocroutons&rdquo in your favorite salad.

5. Crispy Honey Mustard Chicken Tenders

Long gaps between meals call for heartier snacks to keep you satisfied, and these Crispy Honey Mustard Chicken Tenders fit the bill. They&rsquore incredibly simple to make &mdash a combination of French&rsquos Honey Mustard and French&rsquos Crispy Fried Onions add both flavor and crunch &mdash and they&rsquore sure to keep you full all afternoon. Eat them fresh from the oven at home, or eat them cold (stored in a cooler bag) on the go.

6. Brazilian Cheese Rolls with Rosemary and Black Pepper

Cheese rolls, or pão de queijo, are a staple snack in Brazil. And once you try this rosemary and black pepper version, you&rsquoll understand why. These rolls balance intense cheesy flavor with a light, airy texture, so they&rsquore satisfying without feeling too heavy. And, bonus, they&rsquore a naturally gluten-free snack since they are made with tapioca flour.

7. Cheesy Taco Empanadas

Looking for more Latin American-inspired snacks? Try these Cheesy Taco Empanadas. They look fancy but they&rsquore deceptively simple to make &mdash using refrigerated pie crust for the dough means you can get these ready in a snap. They&rsquore also customizable. Turn up the heat by making them with McCormick® Taco Seasoning Mix Hot, or keep things milder with classic Taco Seasoning Mix.

8. Baked Donuts with Lemon Glaze

Of course, snack time isn&rsquot just about savory treats. It&rsquos a chance to indulge your sweet tooth, too. Start with these simple glazed baked donuts that get a burst of citrusy flavor thanks to McCormick® Pure Lemon Extract.

9. Spicy Buffalo Ranch Dip

If your fave snacks usually involve veggies and dip, making an on-the-go snack with this Spicy Buffalo Ranch Dip is a must-try. With just three ingredients &mdash sour cream, ranch dip mix and hot sauce &mdash this dip can&rsquot get any simpler to make. Serve it with classics like carrot sticks and celery, or pair with chicken tenders for a more filling snack.

10. Creamy Cinnamon Dip

Speaking of dip, this cinnamon-spiced option is the perfect topping for fruit. A mix of McCormick® Ground Cinnamon, McCormick® Pure Vanilla Extract and a hint of brown sugar give this dip tasty &ldquocinnamon toast&rdquo flavor that tastes amazing paired with sliced apples or pears. It works well with any fruit, though, so try it with strawberries, pineapple, banana, or anything your heart desires!


10 Work Snacks That Are Making You Sleepy (Slideshow) - Recipes

Free food is a common perk in many offices these days, but eating on your employer's dime may come at a price: pounds gained. A study published in the journal Appetite reported that among employees at Goggle's New York City office, the number of snacks enjoyed was linked to the proximity of the snacks to the beverage stations. When snacks were located about 6 feet from the beverages, employees were 69 percent more likely to eat a between-meal bite, compared to when the munchies were some 17 feet away from the snacks.

According to the lead researcher, Ernest Baskin, an assistant professor of food marketing at Saint Joseph's University, "A male employee using a beverage station with snacks within close proximity will eat an average of 81 more snacks in a year. Using conservative values, that could add up to 2.5 pounds gained in the first year." However, a client of mine gained 10 pounds since landing a great job at a women's athletic apparel company about a year ago. After reviewing her diet, I found where those 10 pounds came from – the free office snacks.

Even though the snacks provided by my client's employer were seemingly healthier choices – miniature dark chocolates, yogurt-covered nuts and pretzels, dried fruit, energy bars and trail mix – a daily trip or two to the cupboard added up to hundreds of extra calories that eventually wind up on your waistline.

If you snack at work when you're bored, stressed or too busy to eat a real meal, there are ways to avoid beelining to the office snacks. Bring satisfying snacks from home, like one of these seven nutritionist-approved between-meal bites. They're nutritious, have no more than 200 calories, no added sugars and provide hunger-crushing protein and/or fiber:

A medium apple (or small banana) with 1 tablespoon nut tutter (185 calories, 4 grams protein, 6 grams fiber). In one study, eating an apple before a meal was found to slash 187 calories from the meal, compared to meals when no apple was eaten beforehand. An apple on its own is about 100 calories, but to make it even more filling, partner with a nut butter.

1/2 cup 2 pecent lowfat cottage cheese with 1 cup strawberries (150 calories, 12 grams protein, 3.5 grams fiber). Compared to Greek yogurt, plain cottage cheese has less naturally-containing sugar, no added sugars and more protein. What's more, it's one of the best sources of the branched chain amino acid leucine, which is considered the most important essential amino acid for muscle-building and recovery post-exercise, according to several studies. Partner with fresh fruit for a boost of filing fiber to your mini meal.

1 cup grapes with 2 ounces low-fat cheese (200 calories, 14 grams protein). Red or green table grapes with cheese is a delicious and satisfying snack. Juicy grapes with their sweet-tart flavor are antioxidant-rich and calorie-poor. A cup has just 100 calories and low-fat cheese has a great protein-to-calorie ratio.

4 to 6 Sunsweet Ones prunes (100 to 150 calories, 4 to 6 grams fiber). Most offices have a candy bowl, but why not a bowl of naturally-sweet prunes? Sunsweet Ones individually-wrapped prunes will satisfy cravings for sweet, and they have just 25 calories each. They're a good source of fiber, essential nutrients and beneficial antioxidants.

A serving of Amy's or Dr. McDougall's Organic Lentil Soup*: (130 to 180 calories, 8 grams protein, 6 to 9 grams fiber). Lentils are among the most nutritious, protein-packed foods available. And, according to a recent review published in the American Journal of Clinical Nutrition, a serving of lentils daily can help tip the scale in the right direction. A cup of this protein- and fiber-packed soup will crush your craving and keep you satisfied for hours. (*Any soup with around 200 calories and >6 grams protein and >4 grams fiber is recommended.)

1 cup baby carrots (or any fresh-cut veggies) with 2 tbsp dip/dressing (170 calories, 3.5 grams fiber). According to the 2015-20 Dietary Guidelines for Americans, more than 80 percent of us don't eat the minimum daily requirements of three servings of veggies per day. Snacking on fresh-cut veggies and dip will help you reach your produce target. The satisfying crunch of carrots, sugar snap peas and bell peppers is a great sub for chips. And, studies show, serving fresh veggies with a dressing or dip, like hummus, that contains fat boosts the absorption of beneficial carotenoids and other antioxidants.

One packet (about 1.7 ounces) of instant unsweetened oatmeal (190 calories, 6 grams fiber, 8 grams protein). Oatmeal is not only a great choice to start your day, it's a satisfying snack, thanks to the oat beta-glucan fiber and protein it contains. Studies show that enjoying a bowl of whole-grain oatmeal slows digestion, turns down hunger hormones, keeps you satisfied for hours and helps you eat less at your next meal.