The feeling of hungry that arises during work often leads to a loss of concentration, preventing us from performing at our best. To address this issue, we often fill our stomachs by consuming snacks. Snacks can maintain the body's metabolism during the break before a major meal. To avoid the negative side effects of snacking, we can choose healthy snacks that help the body not feel hungry until mealtime arrives. ¹

Healthy snacks, what is it?

Snacks are small portions of food eaten between two main meals. Ideally, healthy snacks contain a variety of nutrients. Choose snacks that are low in fat, sugar, but high in protein, fiber, and water.¹ Protein plays a crucial role in muscle formation, boosting metabolism, and burning calories. Meanwhile, fiber can improve digestion and make the body feel full for a longer time.² If unsure about whether a snack is healthy, read the nutrition facts label on the food packaging. The nutrition label will provide information on serving size, calories, fat, sodium, and added sugars.³

The daily calorie needs for each person indeed vary, depending on physical activity, age, gender, and stress factors. According to the Indonesian Ministry of Health's Recommended Dietary Allowances, the average requirement for adult females with a body weight of 55 kg is 2250 kcal, and for adult males, with a body weight of 69 kg is 2650 per day. Allocate 20% of the daily calorie intake for snacks, while the remaining 80% is divided among three main meals.⁴ The recommended sugar intake is 10% of total energy (200 kcal), equivalent to 4 tablespoons of sugar per person per day. The recommended sodium intake is 2000 mg, equivalent to 1 teaspoon of salt per person per day, and the recommended fat intake is 20-25% of total calories (702 kcal), equivalent to 5 tablespoons of fat per person per day.⁵

Benefits of healthy snacks

The habit of snacking turns out to have a positive impact, especially if you consume protein-rich snacks, as it can make the brain more active and enhance concentration.¹ Here are the benefits of healthy snacking as quoted from The Harvard School of Public Health website: ⁶

1. Provides extra energy when blood sugar levels fall, and hours pass between meals.

2. Help curb appetite to avoid overindulging at the following meal.

3. Provides additional nutrition, particularly if consuming certain snacks such as nuts or fresh fruit.

Healthy Snacking Tips While Working

Take note that the recommended calorie intake from snacks is approximately 10% of the total daily calories. Avoid snacks that contain trans fats or cholesterol. Here are some healthy snacking tips that can be done to stay energized during work. ^6,7

1. Bring your own snacks from home

To make it easier, prepare a snack at night or in the morning before going to work. Determine the snack portion, don't let there be unexpected or excessive portions.

2. Choose protein-rich snacks

Choose snacks rich in protein, such as nuts or seeds. Protein-rich snacks include cashews, almonds, pumpkin seeds, chia seeds, or peanut butter. Limit the intake of snacks containing sugar.

3. Consume snacks with water or tea

Fluid intake such as water or caffeine-free tea can help the body feel full. Adequate hydration can enhance cell metabolism, allowing muscles to work more efficiently.

4. Combine snack choices with proper nutrition

Combine protein, healthy fats, and carbohydrates in one serving to help keep you full longer. For example, eat a small portion of nuts (protein and fat) and whole-grain biscuits (carbohydrates) with low-fat cheese (protein and fat).

5. Consume fresh fruits with the skin

Fruits such as apples, grapes, plums, or peaches can be consumed with their skin, which contains fiber, so it is a good snack choice for delaying hunger. It's better to consume fresh fruits. For example, sliced fruit is better than packaged fruit juice.

It has been demonstrated that eating nutritious snacks in moderation is beneficial to health. Additionally, it can prevent distracting feelings of hunger and keep our brains functioning well while working. Remember to choose healthy snacks so you could keep your mood up during activities. Schedule some exercise to boost your energy levels and to be more enthusiastic.

Reference:

1. Ari Sugianti, M.Kes. Ngemil Sehat, Siapa Takut?. 2022. Kementrian Kesehatan RI Direktorat Pelayanan https://yankes.kemkes.go.id/view_artikel/1667/ngemil-sehat-siapa-takut

2. dr. Sienny Agustin. 8 Camilan Sehat agar Tubuh Tetap Langsing. 2023. Alodokter. https://www.alodokter.com/tetap-langsing-dengan-siasat-camilan-sehat

3. Stefania Manetti, David C. Dugdale, Brenda Conaway. Snacks for adults. National Library of Medicine, USA Gov. https://medlineplus.gov/ency/patientinstructions/000338.htm

4. Putri Yulianingtyas, Zafira Raharjanti, STP. Estimasi Kebutuhan Kalori Harian untuk Camilan. 2023. https://linisehat.com/estimasi-kebutuhan-kalori-harian-untuk-camilan/

5. Direktorat P2PTM. Kementerian Kesehatan Republik Indonesia. Berapa anjuran konsumsi Gula, Garam, dan Lemak per harinya?. 2018. https://p2ptm.kemkes.go.id/infographic-p2ptm/hipertensi-penyakit-jantung-dan-pembuluh-darah/page/31/berapa-anjuran-konsumsi-gula-garam-dan-lemak-per-harinya

6. The Nutrition Source Staff. The Science of Snacking. 2021. Harvard School of Public Health https://www.hsph.harvard.edu/nutritionsource/snacking/

7. Adelia Dwitasari, dr. Carla Pramudita Susanto, Luthfiya Rizki. 5 Tips Ngemil yang Lebih Sehat Saat Kerja. 2023. Hello Sehat. https://hellosehat.com/nutrisi/tips-makan-sehat/tips-ngemil-sehat-saat-kerja/

8. Andika Widyatama, Cek Nutrisi Baik dalam Camilan Praktis Anda. 2019. Klik Dokter. https://www.klikdokter.com/gaya-hidup/diet-nutrisi/cek-nutrisi-baik-dalam-camilan-praktis-anda