This may come as either a huge shock or a massive disappointment to many but, in point of fact, the vending machine is not one of the four major recognized food groups. While it may be true that some of the components of the products found in a vending machine might have, at one point, been a part of one of the big four, (currently known as Grains &Breads; Fruits & Vegetables; Milk & Dairy; and Meats), in reality very few of these items would be identifiable by said food group categories. Despite what the products may claim, they are simply unhealthy. In fact, given how little vending machine products actually resemble real, fresh, whole foods, one could easily argue (which I am) that vending machines are dangerous.
So, how dangerous is a vending machine? According to David Emery’s Urban Legends Blog, vending machines are deadlier than sharks. More people are killed each year by vending machine tip-over accidents than by shark bites. While Mr. Emery only raises concern about deaths by vending machine, I would suggest that the real death toll is much higher from the actual vending machine food – it’s just that death is not immediate.
According to Vending Times magazine there are approximately 7 million vending machines in the United States. They are easy to find as they are in our schools; office break rooms and cafeterias; building lobbies; hotels; everywhere – making vending machines far too convenient and too easy to rely on, especially while at work. If you frequent the vending machine, you are training your body to expect a carb and/or sugar fix. Most of us forget the importance of each piece of food we put into our body when it comes to fueling, refueling, losing and maintaining weight and our overall health and well-being. While you may think that many vending machine snacks are pretty harmless, over time they can build up in your system and contribute to serious health issues.
The mere fact that vending machine foods (and I am using the term “foods” lightly) are traditionally designed to have an abnormally long shelf life, is a pretty good indication that they are perhaps not the healthiest choices. The reason being that the vast majority of vending machine options are loaded with high calorie/low nutrient snacks that do not contribute much, if anything to your nutritional intake and, in fact can negatively impact your energy, overall nutrition and wellness – the exact opposite of what you need to make it through the day.
Vending machine options are generally highly processed convenience foods typically comprised of high levels of salt, bad fats and sugar/refined carbs. Most fast food and snack companies have dialed in the perfect blend of these ingredients to make their products almost as addictive as heroin. Additionally these foods are devoid of the necessary elements to consider them healthy and nutritious. Processed snacks and most fast foods are high on the glycemic index, which means that they turn to sugar as soon as they hit your digestive track, produce excess insulin and trigger your body to store them as fat almost immediately. Unless you’re a tri-athlete or you’re descended from Ruby Throated Hummingbirds this basically means that your waistline, among other things, is at risk of expanding.
A 2010 New Zealand Medical Journal study about vending machine nutrition concluded that “vending machines are part of an obesogenic environment that promotes easy access to energy-dense, nutrient-poor foods. Typically, vending machines offer few healthy options. Thus, they make the unhealthy choice the easy choice, which is contrary to the goals of public health nutrition.” In short, vending machine products can and will add weight, decrease energy and contribute to imbalances in your health and well-being.
So, how do you break the vending machine habit? The good news is that there has been a great deal of research in the past decade about the dangers of vending machine treats. While much of the research has been focused on the impact of vending machines on our schools and students we are starting to see more focus on the workplace. And, let’s be honest, the findings really apply to everyone who has a steady relationship with a vending machine. Fortunately, we are seeing a trend towards “healthier” vending machine options.
How to break the vending machine habit
Bring healthy, fresh, whole foods from home for snacking and meals – it may take a little extra planning but it gives you the control you need to manage blood sugar levels, maintain steady energy throughout the day, and helps prevent weight gain and the afternoon cravings that often lead to pre-dinner snacking and/or eating too much at dinner.
Pressed for time? Make a quick stop on your way to work to pick up healthy meal and snack options from a health food store.
If the vending machine is inescapable, choose the bottled water over sugary soft drinks. If you must have something else, go for lower-calorie alternatives such as low sodium all-natural tomato and vegetable juices. If absolutely necessary, 100% all natural fruit juice is an option but remember it is mostly sugar so balance the juice break with some protein.
Nuts are usually a safe bet because they provide protein and healthy fats, which will help you feel full for a longer period of time. Make sure to check the sodium levels and be aware that nuts can go bad if they sit too long in the vending machines. Always check the expiration date on any vending machine product.
Talk to the powers that be and request (demand) healthier food choices in the vending machines. Better yet – ask that vending machines be removed entirely.
If you are the “powers that be”, consider bringing in a consultant or coach to evaluate your current foods and policies and who can make recommendations for creating a healthier workplace. With health care costs keeping up with the rise in obesity rates reducing or eliminating the unhealthy foods have historically filled vending machines, making better choices from the top down makes more sense than ever before.
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