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21 healthy snack ideas for work

21 healthy snack ideas for work

Published on October 30, 2021

I get so hungry while working, even right now, that I’m writing this article! You won’t believe how much I am craving a little bowl of snacks at this moment. I guess there are so many people out there craving snacks at work like me. What about you?

It is often difficult to get through each day of work without becoming hungry. That’s fine; snacking can be beneficial if you choose healthy snacks in the proper proportions. A mixture of complex carbohydrates with high fibre, protein, and healthy fats will make you feel your best.

I did a little research and consulted many dietitians about a healthy snack to enjoy at work, which I will share with you in this article.

Top healthy snacks you can eat at work :

  1. Nuts
  2. Dried fruits
  3. Seeds
  4. Nuts and Seeds Butter
  5. Dark Chocolate
  6. Veggies
  7. Popcorns
  8. Apples and Pears
  9. Rice cakes
  10. Avocados
  11. Bananas
  12. Protein bars
  13. Tuna
  14. Yogurt
  15. Seaweed Snacks
  16. String Cheese
  17. Pudding
  18. Jerky
  19. Granola
  20. Chickpeas
  21. Plain Oatmeal

Why is office snacking so important?

Remember that food is fuel. As a result, if you do not add gas to your tank, you will quickly run out, resulting in decreased productivity and a grumpy mood.

Snacks in the mid-morning and mid-afternoon can help balance your blood sugar and prevent those dreaded spikes and crashes. A healthy snack can also lead to long-term energy by supplying you with energy throughout the day.

What about a healthy weight, you may wonder? When you nourish your body properly throughout the day, you avoid hunger at mealtime. When your dinner plate sits on the table, you have better control, which leads to smaller quantities and a lower risk of overeating. 

So, snacking can help you stay skinny and productive! Seriously, who wouldn’t want that?! Here are some healthy snack ideas at the office to keep on your desk:

Nuts

Nuts must be at the top of the list. They may help you keep a heart-healthy diet since studies suggest that they reduce low-density lipoprotein (LDL, or “bad”) cholesterol levels. Apart from just being beneficial for your heart, they also last a long time, confirming their position as one of the best desk snacks.

So, what type of nuts should we be snacking for office snacks? Dietitians believe that consuming a range of tree nuts (such as almonds, walnuts, Brazil nuts, pistachios, and pecans) is preferable to snacking on just one kind since each has its own unique mixture of nutrients.

Because nuts reduce the risk of obesity and its associated illnesses, which drive up healthcare costs, any company that wishes to promote employee wellbeing would be wise to incorporate nuts into their daily routine!

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Dried fruits

Dried fruits are pretty popular for a variety of reasons! Fruit consumption has been linked to enhanced health and offers many of the critical minerals, vitamins, phytonutrients, and fibre that you require daily. Dried fruit does not spoil as rapidly as fresh fruit and is a simple snack to take, especially if you need to stay productive and creative!

However, remember that dried fruits have more calories since they are more condensed once the water has been extracted. Fresh fruit contains fewer calories than its dried version. So, you can make a trail mix with nuts and dried fruits to get what you want.

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Seeds

Seeds are ideal for a nutritious snack at work. They’re tiny nutritional powerhouses packed with vitamins, healthy fats, plant-based protein, and fibre that’s simple to digest. You may simply add them to a variety of meals or eat them on their own.

Some seeds that you can consider having on your office desk are:

  • Sunflower seeds
  • Pumpkin seeds
  • Flax seeds
  • Sesame seeds

These seeds are the best option for you because they are rich in protein, healthy fats and fibre. So, you may feel fuller after snacking on them and get more energy to proceed with the day.

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Nuts and Seeds Butter

Peanut butter, almond butter, cashew butter, and sunflower seed butter are creamy and crunchy nut and seed butter, creating a pleasant and filling midday snack. You can enjoy it with an apple or a banana or spread it on a cracker and make your day more interesting.

But keep in mind they are high in calories, so; it’s better to consume them in moderation.

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Dark Chocolate

Dark chocolate is high in nutrients that can benefit your health. It is among the best sources of antioxidants globally and is made from the seed of the cocoa tree. It has been found in studies to promote health and reduce the risk of stroke and heart diseases.

It’s unbelievable, but we’re not joking. Dark chocolate is an insanely satisfying and heart-healthy food. The idea is to make it very unclear (at least 75 per cent cocoa) and munch in appropriate portions. Remember that chocolate is made from beans, so it has some protein and fibre in addition to theobromine and caffeine, which are well-known feel-good ingredients.

 Furthermore, the darker your chocolate bar becomes, the less sugar it contains. (There’s even stevia-sweetened dark chocolate that’s almost sugar-free.) A few bites of this snack will wash away your work tension without deviating from your regular diet.

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Veggies

A diet high in fruits and vegetables can decrease blood pressure, lessen the risk of cardiovascular disease and stroke, prevent different cancers, lower the risk of eye and digestive issues, and influence blood sugar, which can help control appetite. 

If you are into dips, skip the tacos and potato chips and bring carrot sticks, cucumber rounds, zucchini slices, radish halves, and other fave vegetables instead. Vegetables are low in calories and rich in fibre, and they are high in vitamins and minerals.

Popcorns

Popcorn is a whole grain with high fibre content. As long as you don’t top it with butter, it’s low in calories. Keep some microwave popcorn on hand for a quick, healthful snack. One standard bag contains approximately 400 calories. 

Popcorn, despite popular thought, can be a nutritious snack. But, before you rush to the nearest movie theatre, understand that this is not the type we’re talking about. This list includes air-popped popcorn with no butter and very little (if any) salt. It’s simple to make at home on any stove.

Apples and Pears

Sometimes the simplest snacks are the best. One example is fresh fruit and nuts. One pear and a handful of almonds contain fewer than 200 calories and are high in vitamins, potassium, fibre, and healthy fats.

You can also combine apples and walnuts or bananas and pecans. Pair the fresh fruit with a complimentary cheese for a truly delectable treat (cheddar with apple or blue cheese with pear).

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Rice Cakes

A simple rice cake is low in calories and relatively bland, making it an excellent foundation for nearly any topping. You can keep the rice cakes on your desk and bring something like an egg salad with you. Two rice cakes with a half cup of egg salad include around 8 grams of protein, 260 calories, and plenty of zinc, iron, and vitamin B12. 

Avocados

Avocados are considered a superfood by some nutritionists.   When you add this delectable fruit to your favourite dishes, it gives health benefits. However, when it comes to avocado nutrition, you could be surprised.

Avocado calories are not only high, but the majority of the calories are from fat. So, should you eat this fruit as part of a healthy, well-balanced diet? Many individuals do, but avocados should be taken in moderation if you’re limiting your calorie and fat consumption.

Bananas

Since you’ve heard that bananas are high in carbs, you might be wondering if they’re a healthy fruit to consume. Bananas are composed mainly of complex carbs, including complex carbohydrates, which is beneficial to digestive health. Bananas contain vitamins and potassium that are beneficial to your blood pressure and overall wellness. And not to mention, they are super yummy to eat at work.

Protein Bars

Store-bought protein bars are frequently filled with added sugars, but nutritious alternatives with few ingredients are also available.

Make your own protein bar with nutritional components like nuts, seeds, nut butter, coconut, and dried fruit if you want complete control over what’s in it.

Use maple syrup or honey to add natural sweetness, bring your homemade protein bar to work, and spread the joy!

Tuna

Tuna is a high-quality protein source with almost zero fat. It provides all of the essential amino acids required for lean muscle tissue growth and maintenance. Canned tuna contains 150 mg or more of heart-healthy omega-3 fatty acids per four-ounce meal.

Yogurt

Yogurt is a perfect supplement to any diet, but it can be turned into something unhealthy when combined with sweet add-ins. Choose plain low-fat Greek yogurt in a single-serving container topped with fresh fruit.

A work break yogurt snack is only about 150 calories and is high in calcium, proteins, and probiotics. Pecans and a touch of honey are also tasty additives.

Seaweed snacks

These famous seaweed sheets are baked and mildly salted for a crispy, savoury flavour. They’re usually found in the cracker and pretzel section. They have a low-calorie count by nature, and some brands season them with teriyaki or wasabi for added flavour.

String cheese

Sometimes nothing but the cheese will do. String cheese is there for you when you need it. Put one in your backpack when you go to work but make sure you finish it faster than the other snacks on the list because it shouldn’t stay out of the refrigerator for too long.

Puddings

Is it the healthiest choice on the menu? No. But it could be the most delectable. And pudding isn’t as harmful to you as some other treats (we’re talking to you, pancake syrup, potato chips, and sweets!).

Jerky

Jerky was once thought to be only for camping. This ultra-portable and shelf-stable snack get massive points for meats’ high protein content, including beef, hog, and turkey.

This protein-rich snack will most likely keep you fuller for longer than anything else on the list. Perhaps this is why it has grown in popularity over the previous decade. But watch out for the salt; beef jerky can rapidly push you over your daily sodium limit.

Granola

Granola is a delicious sweet snack on its own, packed with grains, fruits, nuts, and seeds. For a protein boost, sprinkle over yogurt or with a splash of milk.

Granola’s oats provide significant fibre and iron content, while nuts and seeds provide the heart-healthy unsaturated fats stated previously. It can, however, be rich in calories, so check the label carefully. Or, even better, make your own, so you know precisely what’s in it.

Chickpeas

Chickpeas are an excellent source of protein and fibre that is both vegan and gluten-free. They also have high levels of iron, vitamin B-6, and magnesium. Roasting them at home makes them much better to eat as a desk treat at work. Here’s a recipe that you might enjoy.

Plain Oatmeal

Oatmeal is a terrific breakfast option, and there’s no reason it can’t also be used as a nutritious snack. While you’re unlikely to make a bowl in the break room, you can quickly microwave a single-serve cup of instant oats for a comforting and healthy midday snack. Add raisins for additional taste, fibre, and iron. Avoid those that contain a lot of brown sugar, maple syrup, and other sweeteners.

Bottom Line

So, now that you know some healthy options to eat and have right on your desk, you should start replacing your potato chips and sweeties with these yummies. That’s what I did! Because you know, even a slight change in your lifestyle can have a significant impression on your overall health and brain functions. I hope you enjoy reading this article.
Tell us what you think about this list. Which ones do you find the most interesting? Which one are you going to try first? Do you know any snack Ideas we didn’t cover? Tell us what you think in the comments section bellow.

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