Stay Fueled During Your Work Day
When hunger strikes at work, it can be tempting to grab whatever is quick and convenient. However, unhealthy snacks often leave you feeling sluggish.
Packing nutritious snacks can help you stay energized and focused all day long. They can also help you maintain a healthy diet even when you’re busy at the office.
Benefits of Healthy Snacks
- Provide sustained energy and brain power
- Help control hunger and cravings
- May aid weight management
- Can be high in nutrients like protein, fiber, vitamins and minerals
Tips for Packing Snacks
When preparing snacks for your work week, keep these tips in mind:
- Pack non-perishable snacks at the beginning of the week
- Wash and prep produce in advance
- Store snacks separately or together in an insulated lunch bag
- Opt for snacks that don’t require refrigeration
15 Nutritious Office Snacks
Here are 15 satisfying and wholesome snack ideas to fuel your work day:
Fresh Fruit
Fruits like apples, bananas, berries, grapefruit and oranges are portable, tasty snacks full of vitamins, minerals and fiber.
Veggies and Hummus
Baby carrots, celery sticks, bell pepper strips and broccoli florets paired with protein-packed hummus make a filling combo.
Trail Mix
Homemade mixes of nuts, seeds, coconut flakes and dried fruit are energizing and convenient.
Granola Bars
Look for whole grain granola bars with at least 3 grams of fiber and no more than 9 grams total sugars.
Nut Butter Sandwiches
Almond, cashew or peanut butter on whole grain bread provides lasting fuel.
Greek Yogurt Parfaits
Layer vanilla Greek yogurt with berries, chopped nuts and a drizzle of honey.
Cottage Cheese and Fruit
Pair low-fat cottage cheese with pineapple chunks, mandarin oranges, pomegranate arils or melon cubes.
Protein Smoothies
Blend milk or a milk alternative with protein powder, banana, spinach and nut butter for a nutrient boost.
Whole Grain Crackers and Cheese
Enjoy a small portion of sharp cheddar, Gouda or Swiss with whole grain crispbread or rice cakes.
Quinoa Power Bites
Make mini energy balls by mixing cooked quinoa with nut butter, oats, cocoa powder, shredded coconut and honey.
Chia Pudding
Chia seeds plumped in almond milk create a tasty, high protein pudding topped with fruit.
Canned Fish
Pack tuna, salmon or sardines canned in water with whole grain crackers for an easy protein fix.
Bean Salad
Chickpeas, kidney beans or lentils on greens with lemon juice and olive oil are fiber- and protein-rich.
Veggie Soup
Warm up with roasted tomato, butternut squash or broccoli cheddar soup packed in a thermos.
Overnight Oats
Build a satisfying breakfast by soaking oats in milk overnight. Top with nuts and fruit.
Answers to Common Snack Questions
Q: What are some easy tips for spicing up basic snacks?
A: Get creative with spices and seasoning blends like cinnamon, smoked paprika, chili powder, curry powder, garlic powder or Italian seasoning. They add tons of flavor without adding calories or prep work.
Q: How can I avoid mid-afternoon energy crashes?
A: Combine complex carbs from whole grains with protein and healthy fat. This helps regulate blood sugar levels and gives you sustained stamina.
Q: Do I really need to pack snacks for my brief work day?
A: Snacking between meals helps curb overeating at lunch or dinner. Small amounts of the right foods can also boost mental clarity for afternoon tasks.
Q: What if I can’t eat certain snack items due to allergies or dietary restrictions?
A: Read ingredient labels carefully and research alternate snacks within your diet framework. Paleo, low-FODMAP, nut-free and vegan snacks abound.
Q: How can I make time for snacks when I’m too busy at work?
A: Schedule snack times just like meetings and phone calls. Eating mini meals throughout the day keeps your productivity high.
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