Smart Snacking: Healthy Snack Options for Busy Project Managers On-the-Go
Project managers are constantly on-the-go. We’re often running from meeting to meeting, responding to endless emails, following up on action items, delegating tasks, and trying to keep our project documentation up to date. It’s easy to get caught up in the daily grind, and sometimes we fail to take the best care of ourselves. We often rely on caffeine and sugary snacks for a quick energy boost to get us through our busy days.
When we’re pressed for time, it’s tempting to grab snacks that are convenient but unhealthy. To perform at our best, we need to take care of ourselves first. In this post, we’ll explore some easy, smart snacking options to keep you energized so that you can live your best project management life.
How to Manage That Mid-Afternoon Craving
It’s the middle of the afternoon and your schedule for the rest of the afternoon is booked solid with meetings. Even though you ate lunch, your stomach starts grumbling and your energy level begins dropping at a rapid pace. Maybe you even start to get irritable when you’re hungry. You realize you need a quick snack to hold you over for the next few hours. It’s moments like these that test us and often bring out our worst habits by selecting less than ideal snacking options.
Grabbing another cup of coffee, a bag of potato chips, chocolate or candy bar, or a can of pop (soda) might give you a quick sugar spike, these options won’t give you the sustained boost to make it all the way to the end of the workday. Not only will it not provide you with the energy you need, the high sugar, calories, and fat content will pay a heavy price on your body over the long-term. This could include weight gain, increased cholesterol levels, and an increased risk for heart disease.
To bring your best self to your projects, your teams, and the world, consider managing that mid-afternoon craving by doing a little pre-planning the next time you’re grocery shopping and grab some healthy snacks that will carry you through to your next meal.
What Makes a Healthy Snack?
Nearly everyone snacks at least once during the day. Snacking is normal and it allows us to sustain our energy levels throughout the workday. A healthy snack is a small portion of any nutrient-rich food that is low in added sugar, high protein, easy to prepare, and gives you the fuel you need to keep your energy optimized. Snacks can also be high in fiber and contain healthy fats. However, it’s important that you try to avoid foods that are high in saturated fat. Ideally, you should aim for snacks that are between 100-200 calories per serving and control your portion sizes when snacking.
How Can You Apply a Project Management Mindset to Healthy Snacking?
As project managers, planning comes naturally to us. So, let’s tackle this like a project.
Scope
For your project scope, your objective is to ensure you have nutritious, on-the-go snacks available throughout your upcoming week to maintain your energy and productivity. Your project outcome should be a week’s worth of healthy snacks that should only take a few minutes to prepare. Your key deliverables include a weekly snack plan, a shopping list, and prepared snacks for each day.
Stakeholders
Clearly, you are the primary stakeholder as this is intended to ensure that you’re fueled up each day with an easy, nutritious snack you can grab on-the go. Your colleagues at work might be your secondary stakeholders since they will benefit from you bringing your best self to your projects.
Planning
Select healthy snacks that offer a balance of nutrition, convenience, and variety. Create a shopping list outlining what you will need based on your snack plan. Make sure your selected snack ideas fit within your weekly budget. Dedicate a specific time slot for shopping and preparation. Use project tools like checklists to keep you organized and have plenty of empty containers ready to go.
Risk Management
In case you accidently run out of healthy snacks mid-week or you forget to grab it on your way out the door that day, have a backup plan by storing shelf-stable options in your desk, such as pre-packaged nuts or dried fruit. Mitigate this risk by setting a reminder or calendar alert in your phone that would go off prior to leaving for work.
Execution
Now is the time to go and pick up all the necessary items and ingredients. Time this with your normal grocery shopping routine to minimize duplicating efforts. Dedicate some time for prepping and portioning your snack options, and storing them in easy-to-grab containers.
Track and Adjust
Assess if you’re feeling energized or if you’re still hungry after each snack this week. Did you remember to grab your snack each morning before heading out the door? Were the alerts in your phone helpful? Adjust your approach as needed for the following week.
Lessons Learned
Once the week is over, reflect on what worked well and what didn’t? Were certain snacks easier to eat on the go? Did you prefer pre-packaged snacks vs self-prepared options? Did you have enough to last through the afternoon? Take these valuable lessons learned and consider how you would apply these to the following week.
What Options Should You Consider For Healthy Snacking?
Now that you know how you’re going to better plan your healthy snacks for the work week, let’s dig into some great options for you to consider and add to your grocery list. Consider some of the following great snack options for your upcoming mid-afternoon snacking sessions between your busy project management activities.
Let’s consider the following fresh fruit, veggie, high-protein, and whole grain options.
Fresh Fruit Snack Options
- Apple slices with almond butter make a great snack!
- Fresh berries with Greek yogurt provide a boost of antioxidants and protein!
- Citrus fruits like oranges, mandarins, tangerines, and grapefruits are high in Vitamin C and fiber!
- Avocado slices with whole wheat crackers are nutritious and filling!
- Cut-up pieces of watermelon will help you feel hydrated and satisfied!
- Grab a banana for some extra potassium and fiber!
- Bring a cup of grapes for a sweet source of hydration and fiber, or cut them up and add to Greek yogurt with strawberries.
- Banana slices with peanut butter on top of whole grain crackers are delicious!
Fresh Veggie Snack Options
- Pre-sliced carrots, celery, cucumbers, and bell peppers paired with a delicious hummus!
- Juicy cherry tomatoes with a container of guacamole for dipping!
- Roasted chickpeas (toss with olive oil and your fav spices and roast until crispy) which are great for munching and a great source of protein!
- Steamed and lighted salted edamame pods which are also high in protein and low in calories!
- Stuffed celery sticks with flavored low-fat cream cheese, peanut butter, or almond butter…be creative!
- Sugar snap peas with a side of your favorite dip or salad dressing for maximum flavor!
High-Protein Snack Options
- Try tuna or chicken salad wraps using lettuce leaves or whole-grain tortillas.
- Grab protein bars made out of natural ingredients, at least 10g of protein, and minimal added sugar.
- Take some Trail mix with nuts and seeds, and add a touch of dried fruit or dark chocolate for sweetness.
- Bring a Greek yogurt parfait with granola and fresh fruit layered throughout.
- Make some no-bake energy bites filled with oatmeal, nut butter, chocolate chips, and more.
Whole-Grain Snack Options
- Try some whole-grain crackers with nut butter. Consider almond or peanut butter for a protein and fiber.
- Air-popped popcorn is a whole-grain snack that’s low in calories and super satisfying to munch on.
- Pack pre-made or overnight oatmeal cups in a small jar. Add nuts, seeds, or fruit for a filling snack.
- Snack on some brown rice cakes and top them with with avocado, smoked salmon, or peanut butter.
- Consider making homemade granola. Bake oats with honey, cinnamon, and a mix of nuts and seeds for a whole grain snack you can easily pack and go.
- Whole-grain pita is great paired with a delicious hummus, tzatziki, or guacamole.
By planning ahead and choosing healthier options, you’ll stay energized and focused throughout your workday. This will ensure you bring your best self to your projects, your teams, and the world!
Making smart snacking choices not only improves your productivity but it also enhances your overall well-being by helping you maintain steady energy levels, reduce cravings, and avoid unhealthy temptations.
With a little preparation and mindful selection, you can turn snacking into a power tool for sustaining peak performance throughout your busy, hectic day!
Download your FREE Healthy Snack List for Busy Project Managers.
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