Most office workers today are familiar with the office candy dish, that never-ending supply of treats that usually shows up in the workplace just before Halloween and sticks around until the first of the new year. But for those trying to control their weight, it can be an irresistible temptation to add unneeded fat and calories.
Some researchers believe most people gain between five and seven pounds during the holiday eating season. An actual study of a group of 195 volunteers who were weighed in late September or early October gained an average of 1.05 pounds by February. That doesn't sound so bad until we learn most of the same volunteers kept that weight through the next season. Other experts believe one of the contributing factors in the increase in overweight Americans is gaining small amounts of weight that is never lost.
"One of the participants in my Weigh to Health class at Seton sent me a link to a video produced by Brian Wansink on the Prevention magazine Web site," says Seton Outpatient Nutrition Services Senior Clinical Dietitian Wendy Morgan, RD, LD. "It's a humorous piece, based on his well-known book called Mindless Eating. Wansink is best known for his work with the Cornell Food and Brand Lab on the psychology of eating."
Wendy thought the video was informative and that it makes several good points, including that treats follow a pattern of three "Cs" that are clear (meaning generally are easy to see), convenient to get to and most of them are chocolate.
"Chocolate candies of all types appear on supermarket shelves just before Halloween every year and then they also start showing up on desks and in waiting rooms," Wendy said. "Wansink's solutions included putting the goodies in a closed, opaque container, moving it to an out-of-the-way place or stocking it with undesirable items. One of his choices was a single serving of Spam, which he implied would never be eaten."
The following are some of Wendy's own suggestions.
Healthier Office Treat Options
If you or others in the office are worried about sabotaging weight loss efforts, Wendy has some suggestions for taming the candy dish.
Makeover the candy dish altogether.
"A candy dish is not required anywhere. If you want to be welcoming to your associates and guests, offer more nutritious options that support improving health and weight goals," says Wendy. "Worksite groups can think outside the typical candy dish selections to challenge and support each other by making it easier to eat healthy. Each person can chip in for fresh or dried fruits, shelled raw nuts or fat free dairy products if refrigeration is available."
"The following list represents some ideas for healthier snacking. I've mentioned some brand names and several are real foods that may require some preparation or refrigeration," says Wendy.
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Whole Wheat Fig Newtons
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Kashi Go Lean Bars
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All Bran Bars
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Kellogg Granola Munchems
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Wasa Crispbread
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Soy nuts
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Raw nuts
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Dried fruit (except dried bananas)
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Campbells Soup at Hand
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Single serving vegetable juice
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Uncle Ben Microwavable Brown Rice
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Low Fat Tuna Kits
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Single serving tuna or salmon foil packets
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Plain instant microwaveable oatmeal
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Hot cocoa mixes (low-fat, no sugar added)
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Cottage cheese (low-fat, snack size)
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String cheese (low-fat)
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Mini carrot bags
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Dill pickles
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Applesauce cups (sugar free)
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Fruit cups (sugar free)
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Gelatin cups (sugar free)
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Pudding cups (low fat)
Tips For Smarter Snacking
"Snacking can be healthy," says Wendy. "Just try to make good choices. Here are some tips that can help you."
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Take the HALT test - ask yourself whether you are really HUNGRY or whether you might be ANGRY, LONELY (or bored) or TENSE (and stressed). If its really hunger, choose a snack. If it is anything else, try something else first like a walk, a break, talking to a friend.
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Check your fluid level. Choose water or a refreshing no-calorie drink before you hit the candy dish.
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Snack well - try fitting in some nutrients you may have missed from a meal such as protein, fruit, veggies, fiber or low-fat calcium food.
Better Candy Dish Choices
"If you absolutely, positively MUST provide office chocolate or candy choices during the holiday season, be sure to choose mini-sized, individually-wrapped pieces so that people have to at least stop and think before eating more than one," suggests Wendy. The following are some ideas:
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Altoids Dark Chocolate Dipped Mints
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Mentos
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Jolly Ranchers
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Tootsie Pops
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Blow pops
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Lollipops
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Sourballs
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Peppermints
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Chiquita mini bananas
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Chiquita fruit bites
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Chewing gum (sugar free)
Wendy Morgan, RD, LD
Senior Clinical Dietitian
Seton Outpatient Nutrition Services
Wendy is a clinical dietitian at Seton Northwest Hospital and accepts outpatient nutrition counseling referrals from physicians. Contact her at (512) 324-6000, x62611 for an appointment.
NOTE: The clinical dietitians at the Seton Family of Hospitals are working on a weight management education program to assist Seton employees in achieving their healthy weight goals. Wendy Morgan, RD, LD will make the educational materials they are developing available to you periodically via GoodHealth.com. We call the program Weigh to Health.
