You vs. the vending machine

A study at Michigan State University found that of the 133 different snacks offered in unrefrigerated vending machines, only four were considered "nutrient dense" (rich in nutrients relative to calorie content). Yet when researchers added more-nutritious foods to the machines, vending sales dropped. Reality is, people usually choose the least-nutritious food in a machine.

Be prepared -- bring your own snacks (fruits, veggies, yogurt, nuts and seeds, or even a serving of low-fat or fat-free cookies or angel food cake). For days when the vending machine is your only option, choose your treat wisely. Fat, sugar and salt run rampant behind the glass; even the fat-free and low-fat choices (cookies, cakes, candy) are extremely high in sugar (and practically devoid of vitamins and minerals). But have them if you really want them. Just limit your frequency and alternate with other choices. See our list for the best buttons to push (and keep asking your employers to stock fresh fruits, yogurt and sandwiches).

Why you should snack

It's nearly impossible to incorporate all of the more than 40 nutrients our bodies need in a few meals. That's where snacking comes in. Beef up your nutrient intake with snacks high in fiber, calcium, folate, beta carotene and vitamin E (low-fat dairy products, fruits, vegetables, nuts and seeds are great choices). Make sure they're satisfying -- don't bring carrots and celery to work if you don't like them. Here are some ideas for sweet snackers and salt cravers.