Its 3pm. You still have at least 2 more hours of work before even thinking about dinner, but you just ate lunch a few hours ago. Your stomach is rumbling. You wander around the office and see leftover birthday cake, maybe a half a cup of coffee left in the pot, but turn the corner and see the vending machine. This might be your best bet or only choice in some cases. In a perfect scenario, you would have had a balance lunch with a fair amount of protein to hold you over, or perhaps packed a healthy balanced snack in advance, but if you find yourself going to a vending machine, keep these tips in mind.

Look for something protein based. Proteins take a little more time and work to break down in your body so they aren’t used for immediate energy like carbohydrates. This can keep you fuller for longer with less calories. Though high in salt, beef jerky or mixed nuts can make a great protein-based satisfying snack.

Choose the baked option when looking for a crunch. Whether its baked chips or baked cheese curls, the baked option will typically be a lower calorie choice than the traditional fried option.

Fill up on whole grains. These options should contain more fiber than their refined grain counterparts. A good choice might be popcorn, which is considered a whole grain. Be sure to try to find some that isn’t loaded with cheese or butter. Other good choices would include Triscuit whole grain crackers or Wheat Thins.

Avoid the sweets and candies. This means the skittles, chocolate bars, cakes and cookies. These foods are typically high in refined sugars, carbohydrates and even trans fats. These choices might taste good and boost your energy for a little bit, but leave you crashing hard and feeling hungry again soon. Look for a granola bar made with whole grains that might include a little chocolate to satisfy your sweet tooth.

Pair a protein with a carbohydrate for the best balanced snack. This combination will keep you satisfied and energized for longer. This may vary depending on your options, but try to choose the nuts with some dried fruit or low-fat cheese with whole grain Triscuit crackers, as an example.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



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