Surviving Vending Machine Temptations ~ Healthy Alternatives
There are times when we find ourselves unexpectedly staying late at work or participating in a seminar when the hunger bug strikes, our energy is low and the only nearby option is a vending machine. While historically, the selections offered in these giant food slot machines have been unhealthy and the source for many of us to sabotage our weight loss efforts, there are now healthier options available.
Don’t make a spur of the moment, ravenous choice to treat yourself to your favorite sweet. Instead, take the time to look at some of the positive, healthier choices you can make. READ MORE...
There are times when we find ourselves unexpectedly staying late at work or participating in a seminar when the hunger bug strikes, our energy is low and the only nearby option is a vending machine. While historically, the selections offered in these giant food slot machines have been unhealthy and the source for many of us to sabotage our weight loss efforts, there are now healthier options available. Don’t make a spur of the moment, ravenous choice to treat yourself to your favorite sweet. Instead, take the time to look at some of the positive, healthier choices you can make. READ MORE...
Healthier Options
Yogurt, fruit-flavored, low fat – This cold and refreshing treat usually contains 90-115 calories and is approximately 17% protein, 9% fat and 74% carbohydrates. It’s a good source of protein and meets one of the 2-3 recommended daily servings of dairy. Low-fat yogurt contains healthy bacteria that are beneficial to your digestive tract.
Fresh fruit, dried fruit or canned in simple syrup – A medium apple contains 72 calories and while at 96% carbohydrates, it contains 13% dietary fiber that helps you feel full longer. Dried fruit may contain extra sugar but it is the next best thing to fresh fruit. Canned peaches in light syrup contain 53-68 calories.
Fresh vegetables or salad – 1 ½ cups of mixed greens contains only 33 calories and is a wonderful low-calorie option. Watch out for the salad dressing and select a low-calorie option, if available. If a low-calorie option is not available, then open the packet, dip the tines of your fork into the dressing and then into the salad for each bite. This little tip will only use ¼ of the dressing and save you from those unnecessary extra calories.
Fat free pretzels – If given the option, select whole-wheat pretzels. These can run 110-206 calories and are comprised of approximately 11% protein, 83% carbohydrates, 6% fat and dietary fiber is 18%. Pretzels are a much wiser choice than a bag of chips and, as long as they are not eaten in excess, pretzels make a good snack.
Whole-wheat crackers alone or with peanut butter or cheese – Whole-wheat crackers alone are 59% carbohydrates, 9% protein and 32% fat, with a dietary fiber of 12%. When you select crackers with cheese or peanut butter added, the carbohydrates decrease to 45% and there are increases in the protein content to 10% and the fat content to 45%. Both contain complex carbohydrates and are digested slower than the simple carbohydrates found in sugary snacks and processed grains. It will keep you alert and energized for a longer period of time.
Granola, cereal or nutrition bars – The calorie content can range on this item but averages 140-200 calories. These bars come in many different flavors and brands and some even serve as a meal replacement from time to time. They are not all created equal. When adding milk to cereal-type bars, nutritionally you will have made a complete protein.
Oatmeal – With high dietary fiber and protein (12% each), this is a stick-to-your-ribs healthy alternative any time of the day. Oats have also been credited with cholesterol-lowering benefits and are certainly a healthy vending machine option.
Popcorn – When you just have the munchies and want to crunch on something, popcorn offers a whole grain choice. Try to select the lower-fat, single serving bags when available. Take time to enjoy the flavor by eating a kernel or two at a time. Besides, it’ll last longer.
Mixed nuts – Nuts, while somewhat high in calorie content, are full of dietary fiber (49%). They are low in carbohydrates (16%), contain 11% protein and are high in fat (73%). The fats are monounsaturated fats, commonly referred to as good fats, which may help lower cholesterol and are digested slowly. Eating them unhurriedly and in moderation, they are a good vending machine opportunity.
Turkey entrée – Many vending machines offer turkey on multi-grain bread or a turkey entrée; both are excellent choices. Turkey, at 68% protein and only 15% fat, will metabolize slower and thus keep you feeling fuller longer.
Water, milk, coffee, unsweetened tea, V-8 juice or 100% fruit juice – Water is essential to our bodies and at no calories or fat, it is the healthiest choice. These other products provide us with nourishing alternatives. Remember to choose skim milk or milk containing the lowest fat content. It’s a great way to get protein and provides you with one of the 2-3 recommended daily servings of dairy. V-8 juice is an excellent choice as it is low in calorie and full of the vegetables we may be lacking, especially when traveling. Fruit juices can be high in calorie content but are a great source of vitamins and fiber. A serving size is 8 ounces. Since many vending machines have larger sizes, you may want to consider drinking only half the bottle. Just read the label and then decide.
Baked chips – For those who are unable stay away from the temptation of chips, you can make a healthier choice when choosing the baked version.
Remember, snacks higher in protein and fiber will provide you with the highest energy return. They will also keep you feeling fuller longer.
Unhealthy Selections
Candy
Pastries, Donuts, Cupcakes, Cake
Potato Chips, Tortilla-style chips
Cookies
Soda, Lemonade and Most Sports Drinks
These snacks, high in sugar and/or fat, will give you rapid energy, however, they send your body on a roller coaster ride. While you will gain a quick burst of energy, it is always followed by a crash that usually keeps you feeling sluggish for the remainder of the day. In addition, since they are processed quickly, your body will call for more food and initiate additional feelings of hunger.
As you make occasional vending machine selections, remember your goals and make healthier choices. Life is all about choices so care enough about you and your health to make the very best ones available. You can then savor the sense of accomplishment and enjoy increased health and continued weight loss in having made the best choice possible.
Yogurt, fruit-flavored, low fat – This cold and refreshing treat usually contains 90-115 calories and is approximately 17% protein, 9% fat and 74% carbohydrates. It’s a good source of protein and meets one of the 2-3 recommended daily servings of dairy. Low-fat yogurt contains healthy bacteria that are beneficial to your digestive tract.
Fresh fruit, dried fruit or canned in simple syrup – A medium apple contains 72 calories and while at 96% carbohydrates, it contains 13% dietary fiber that helps you feel full longer. Dried fruit may contain extra sugar but it is the next best thing to fresh fruit. Canned peaches in light syrup contain 53-68 calories.
Fresh vegetables or salad – 1 ½ cups of mixed greens contains only 33 calories and is a wonderful low-calorie option. Watch out for the salad dressing and select a low-calorie option, if available. If a low-calorie option is not available, then open the packet, dip the tines of your fork into the dressing and then into the salad for each bite. This little tip will only use ¼ of the dressing and save you from those unnecessary extra calories.
Fat free pretzels – If given the option, select whole-wheat pretzels. These can run 110-206 calories and are comprised of approximately 11% protein, 83% carbohydrates, 6% fat and dietary fiber is 18%. Pretzels are a much wiser choice than a bag of chips and, as long as they are not eaten in excess, pretzels make a good snack.
Whole-wheat crackers alone or with peanut butter or cheese – Whole-wheat crackers alone are 59% carbohydrates, 9% protein and 32% fat, with a dietary fiber of 12%. When you select crackers with cheese or peanut butter added, the carbohydrates decrease to 45% and there are increases in the protein content to 10% and the fat content to 45%. Both contain complex carbohydrates and are digested slower than the simple carbohydrates found in sugary snacks and processed grains. It will keep you alert and energized for a longer period of time.
Granola, cereal or nutrition bars – The calorie content can range on this item but averages 140-200 calories. These bars come in many different flavors and brands and some even serve as a meal replacement from time to time. They are not all created equal. When adding milk to cereal-type bars, nutritionally you will have made a complete protein.
Oatmeal – With high dietary fiber and protein (12% each), this is a stick-to-your-ribs healthy alternative any time of the day. Oats have also been credited with cholesterol-lowering benefits and are certainly a healthy vending machine option.
Popcorn – When you just have the munchies and want to crunch on something, popcorn offers a whole grain choice. Try to select the lower-fat, single serving bags when available. Take time to enjoy the flavor by eating a kernel or two at a time. Besides, it’ll last longer.
Mixed nuts – Nuts, while somewhat high in calorie content, are full of dietary fiber (49%). They are low in carbohydrates (16%), contain 11% protein and are high in fat (73%). The fats are monounsaturated fats, commonly referred to as good fats, which may help lower cholesterol and are digested slowly. Eating them unhurriedly and in moderation, they are a good vending machine opportunity.
Turkey entrée – Many vending machines offer turkey on multi-grain bread or a turkey entrée; both are excellent choices. Turkey, at 68% protein and only 15% fat, will metabolize slower and thus keep you feeling fuller longer.
Water, milk, coffee, unsweetened tea, V-8 juice or 100% fruit juice – Water is essential to our bodies and at no calories or fat, it is the healthiest choice. These other products provide us with nourishing alternatives. Remember to choose skim milk or milk containing the lowest fat content. It’s a great way to get protein and provides you with one of the 2-3 recommended daily servings of dairy. V-8 juice is an excellent choice as it is low in calorie and full of the vegetables we may be lacking, especially when traveling. Fruit juices can be high in calorie content but are a great source of vitamins and fiber. A serving size is 8 ounces. Since many vending machines have larger sizes, you may want to consider drinking only half the bottle. Just read the label and then decide.
Baked chips – For those who are unable stay away from the temptation of chips, you can make a healthier choice when choosing the baked version.
Remember, snacks higher in protein and fiber will provide you with the highest energy return. They will also keep you feeling fuller longer.
Unhealthy Selections
Candy
Pastries, Donuts, Cupcakes, Cake
Potato Chips, Tortilla-style chips
Cookies
Soda, Lemonade and Most Sports Drinks
These snacks, high in sugar and/or fat, will give you rapid energy, however, they send your body on a roller coaster ride. While you will gain a quick burst of energy, it is always followed by a crash that usually keeps you feeling sluggish for the remainder of the day. In addition, since they are processed quickly, your body will call for more food and initiate additional feelings of hunger.
As you make occasional vending machine selections, remember your goals and make healthier choices. Life is all about choices so care enough about you and your health to make the very best ones available. You can then savor the sense of accomplishment and enjoy increased health and continued weight loss in having made the best choice possible.
2 Comments:
JSpring
I'll just consider myself lucky because I can probably count on one hand the number of times that I have ever used a vending machine.
Thank you for all of your posts on all aspects in this challenge.
Hugs, J.
All we have at school is a vending machine with the horrible stuff in it. Fortunately, I have been able to stay away from it. I keep a package of dried cherries in my drawer "just in case". A handful seems to be just enough.
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