Tips for Healthy Snacking at Work

Some individuals are under the impression that it is unhealthy to snack between meals.  However, cravings for food are not actually undesirable; it simply means that your body is in need of more nutrition.  This can be especially true when one is working in a demanding and intense field, where regular infusions of additional protein can serve to help keep the brain firing well.  In fact, many individuals find it necessary to snack throughout the work day in order to stay on task and productive throughout.  However, grabbing unhealthy snacks can cause problems as you are less likely to satisfy your nutritional needs or your hunger without eating large amounts or even at all, and you will likely be very hungry again in the near future.  It is far more valuable to learn how to participate in healthy snacking at work. 

How to Snack Healthy

Healthy snacks can help you get all the nutrients you need in order to stay productive at work, and they can also serve to curb your hunger just enough so that you don’t end up eating too much at the next meal.  Following are some examples of what sorts of things you should eat in order to snack healthy at work:

● Whole-wheat crispbreads, with three or more grams of fiber per serving.  These crispy snacks are normally a combination of one hundred percent whole grain rye flour, yeast and salt.

● Tuna or salmon, in three-ounce water-packed pouches.  Both these fish contain lean protein and B vitamins.

● Sardines, packed in water or olive oil.  A single serving of sardines is packed with twenty-three grams of protein, omega-3 fatty acids, calcium, iron and potassium.

● Natural peanut or other nut butter, served plain or on apple slices or rice cakes.  Peanut butter can have eight grams of protein per serving, as well as two grams of fiber, vitamin E, magnesium, potassium and B6, among other valuable nutrients.

● Trail mix in single-serving packets, or homemade. The nuts and raises normally contained in trail mix packets contain healthy fats, phytochemicals, fiber and protein.

● Fresh fruits in single servings, like an apple, an orange, a pear, a banana or a kiwi.  Fresh fruits can contain potassium, fiber, vitamin C and folic acid, as well as phytochemicals.

● Dried fruit, such as apricots, raisins and cherries.  Dried fruits can contain the same nutrients as fresh fruits, and sometimes at higher quantities.

● Nuts, approximately one ounce of peanuts, almonds or pistachios.  Nuts are packed with protein and beneficial unsaturated fats.

● Vegetable juice, low-sodium in eight-ounce servings.  Vegetables are full of protein, fiber, chlorophyll, minerals, vitamins and much more.

● Whole-grain cereals, in single-serving boxes with no added sugars.  Whole grains can help to reduce one’s risk of stroke, diabetes, heart disease, weight problems and much more.

● Mini rice cakes, either plain or with a small bit of nut butter spread over the top.  Rice cakes contain healthy fats, protein and fiber.

● Dark chocolate, in individually-wrapped bite sizes.  Dark chocolate contains fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium.

While all of the above suggestions are among the healthier, more nutritious snacks available, it’s important to realize that one’s portions can also affect the value and benefit of the snack.  Eating frequent, large portions of any snack food can be counter-productive, as it can overfill your body all at once, and make it more difficult to eat a fuller meal later.  That said, occasional, light snacks at work can help one to remain focused and on-task throughout the entire day.