Updated: Nov 12, 2019
Are you struggling to find a healthy snack to have at work when mid-morning or late afternoon comes around? Here are some quick, easy, and super nutritious snacks you can enjoy at your desk for a healthy pick-me-up. It's time to get excited about ‘snack time’ again with these six snack ideas that will leave you satisfied and curb your hunger for your next meal.
1. One-quarter cup of nuts
2. One 5-ounce container of Greek yogurt or cottage cheese
3. One medium-sized apple with one tablespoon of nut butter
4. One to two cups of raw vegetables with two tablespoons of hummus
5. One slice of whole grain bread with two tablespoons of avocado
6. One hard-boiled whole egg or three hard-boiled egg whites
Why did we select these six snack ideas?
When choosing healthy snacks, aim for the greatest amount of fullness in the least amount of calories. In other words, shoot for optimal nutrient density! For 200 calories or less, snacks should be rich in nutrition without packing on extra pounds. It's important to also consider protein, fiber, and complex carbs content, as well as gut health, immunity and inflammation benefits.
By combining food groups in a single snack option, we chose snacks that will leave you satisfied until your next meal. For example, one of our favorite snack combinations features one slice of whole grain bread with two tablespoons of fresh avocado, containing complex carbohydrates, healthy fats and fiber. Snacks we chose to stand alone include nuts, Greek yogurt, cottage cheese, and hard-boiled eggs, offering a combination of food groups within themselves. One quarter cup of nuts, Greek yogurt, cottage cheese or eggs will give you a combination of healthy fats and protein.
What makes these snacks desirable choices in a work setting?
The above snacks come with minimal or no mess at all! Whether you take a handful of nuts in a re-usable container, or grab an individual container of Greek yogurt or cottage cheese from the fridge, all six snacks are quick, easy and convenient to transport from home to work. As shelf life among food items varies, make sure to refrigerate any perishables like apples, raw vegetables, or eggs to keep your snacks fresh and delicious for as long as possible.
Last but not least, many of our snack suggestions could help you lower anxiety and stress. What better reason is there to munch on these nutritious snacks at the work place than that?! Avocados and bananas are high in potassium, a vital mineral keeping blood pressure low. Complex carbohydrates, such as whole grains, give you an energy boost and trigger the brain to release the ‘feel-good’ chemical, serotonin. Serotonin production stabilizes blood pressure, reducing stress. Finally, almonds, pistachios and walnuts are high in vitamin E and zinc, resulting in more resilience to stress. So keep calm and snack on! ;-)