Healthy Office Vending Machine Options

Michele Chevalley Hedge talks with Cosmopolitan Magazine about what we really SHOULD have in our office vending machine, for a sustained and focused day in the office.

• Organic Popcorn: Organic popping corn will not have the pesticide residues or other toxic residues commonly found on conventionally grown corn. Popcorn provides whole grains, fibre and antioxidants.

• Yoghurt: If the vending machine could be refrigerated, yoghurt (+ muesli perhaps) could be a healthy suitable snack option, assuming of course it is a low sugar yoghurt.  Yoghurt is a good source of calcium making it good for bone health, it is a good source of protein making it satiating and thus is good for weight control.

• Fruit: If you are considering putting fruit in a vending machine you need to choose fruit that will not bruise when it falls down and fruits that are quick and easy (no mess) to eat such as an apple or banana. The Australian Guide to healthy eating suggests 2-3 pieces of fruit a day. Most fruits are naturally low in fat, full of fibre and its natural sugar is just perfect brain fuel. . Fruits are sources of many essential nutrients including potassium, dietary fibre, vitamin C and folate. As well as helping provide feelings of fullness, dietary fibre from fruits helps reduce blood cholesterol and is important for proper bowel function.

• Mixed nuts (unsalted): Snacking on a handful of nuts has shown to have a number of benefits, particularly when it comes to heart health and lean muscle mass. Nuts are a rich source of protein, they are full of ‘healthy’ (monounsaturated) fats, they are a good source of dietary fibre and provide a wide range of essential nutrients including vitamin E, iron, zinc, and magnesium.

• Protein balls  ‘Bliss Balls’ (raw carrot, lemon, chocolate, coconut): These are very popular at the moment and are packed full of protein, which contain all the essential amino acids needed for repair and for a healthy immune system. They also offer a good source of vitamin E and minerals from the almonds and fresh dates and will keep you satiated and energised.

• Beetroot /Sweet Potato Chips: For those individuals who are after their daily ‘crunch’, these are a healthier alternative to crisps. They contain some nutritional benefits including antioxidants and contain less fat and salt compared to other crisps.

• Rice Cakes:  Contain fibre, carbohydrate (energy), low in calories. They don’t contain any fat or sodium and snacking on rice cakes will make you feel full for much longer.

• Wraps: This could be a healthy meal option, brown wraps (only half a wrap). Could put lean chicken or turkey inside with range of vegetables and perhaps cheese, making it satiating and full of vitamins and minerals.

• Sandwich: Wholegrain/wholemeal bread with variety of options: chicken/turkey/tuna/vegetable. This is healthy meal option as it contains a lean protein and part of your daily intake of vegetables and will keep you satiated.

• Lentil/Chickpea Salad: Legumes are high in dietary fibre, promoting bowel health, a good source of soluble fibre, which can help lower cholesterol levels. Good source of carbohydrate and have a low glycemic index, meaning they are broken down more slowly, keeping you fuller for longer.

• Drinks: Offering only coconut water and water / sparkling water too as drink options would be advisable as most other drinks are full of sugar.

  Best choice out of a real vending machine: If Popcorn is an option this is probably a good choice (given it isn’t packed with salt and/or butter).  Again this is because popcorn has a low sugar content, and contains some nutritional benefits. A Nut Bar too isn’t such a bad choice as the nuts provide some nutritional benefit and will keep you feeling full for longer. If you are having skim coffee as a snack swap this too a Full Fat Piccolo Latte - why – this way you will be having less milk in a small coffee.  Same caffeine punch but without a processed milk that may be higher in sugar than your skim version! All of our posts reflect our philosophy at A Healthy View www.ahealthyview.com A whole real food perspective on food and life.  Extremes do not work but clean, whole, tasty and easy food choices can create a lifetime of good habits that lead to a lean, happy, and healthy person.  Contact us on our website for our next Low Sugar Lifestyle program or a nutritional consult.   Article by Michele Chevalley Hedge