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Healthy Snacks for Work
Snacking at work can be healthy and delicious!

by Wayfair Supply

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After sitting at your desk for long hours and rushing in and out of meetings, it can be difficult to find healthy options for snacks at work. Here are some quick tips to help you make healthy choices when it comes time to grab something on the go. 

According to the Mayo Clinic, the adult diet should include a variety of foods from all major food groups:
  1. Fruits
  2. Vegetables
  3. Whole grains
  4. Low-fat dairy products
  5. Lean protein
  6. Nuts and seeds
  7. Healthy fats

Many prepackaged and processed foods do not have much, if any, nutritional value. A bag of cookies or chips will provide sugar, salt, and empty carbs, which may give you a quick pick-me-up, but will often lead to a crash in energy later. Indulging in these prepackaged snacks from time to time is OK, but pick healthier options when possible. For example, a snack of cheese and crackers or an apple provides vitamins, nutrients, and protein to your diet. Making healthy snack and food choices as part of a bigger healthy lifestyle change can reduce stress, headaches, and improve your overall well-being.

Tip! Choosing water, tea, or seltzer over soda is something you can do right now to cut out excess sugar! 

5 Healthy Snacking Tips

  • Plan ahead! On Sunday night, prep and pack healthy snacks for the work week.

  • Keep non-perishable snacks within reach on your desk or in a drawer, so you can easily access them when you get hungry.

  • Store sliced cheese, fruit, and vegetables in the fridge each morning, you'll be more likely to choose these over processed options when you get hungry.

  • A good rule of thumb is to avoid foods with more than five ingredients, especially those that aren't natural (phthalates, food dyes, BPA, MSG). If you do pick a prepackaged snack, avoid those high in sugar and sodium. Read more about these additives here.

  • Trying to break a bad snacking habit? Keep a log of your snacks and meals for a whole week. Do certain times stick out when you snack? Are you bored, tired, stressed? Record how you felt after you ate so you can assess later. 

Easy Healthy Snacks Options

Here are some of our suggestions for healthy snacks, broken down by food group:

Fruits

  1. Fresh or dehydrated oranges, apples, berries, or bananas

  1. Apples or bananas with peanut butter (or other nut butter)

  2. A smoothie with blueberries, a banana, and yogurt

  3. Pineapples and cottage cheese

  4. Add slices of fruit to your water for a sweet or citrusy alternative to soda—lemons, limes, and oranges work well.



Vegetables 

  1. Raw vegetables give a healthier crunch than potato chips.

  2. Celery, peppers, and carrots can be chopped or sliced and stored in the fridge for up to a week.

  3. Edamame, cucumbers, broccoli, and cherry tomatoes are easy grab-and-go snacks.





Whole Grains

  1. Oatmeal with fresh fruit and honey

  2. Whole wheat crackers with reduced-fat cheddar cheese

  3. Whole wheat English muffin or bagel with nut butter

  4. Whole grain quesadillas with low-fat cheese

  5. Quinoa with goat cheese, tomatoes, and basil


Low-Fat Dairy Products

  1. Smoothies or parfaits made with yogurt and fruit

  2. Low-fat cheese, crackers, and lean turkey

  3. Quesadillas with low-fat cheese and fresh vegetable salsa

  4. Greek yogurt cucumber dip with pitas

Lean Proteins

  1. ​Hard-boiled eggs

  2. ​Hummus and vegetables

  3. Low sodium sliced turkey or ham rolled with cheese

  4. Whey protein shakes



Nuts and Seeds

  1. Peanut or other nut butter on rice cakes, crackers, vegetables, or fruits

  2. Homemade trail mixes that include combinations like almonds and dried cranberries, cashews and dark chocolate, peanuts and banana chips, or macadamia nuts and apple chips

  3. Chia seeds in yogurt or smoothies

  4. Baked pumpkin seeds with just a pinch of salt

Healthy Fats

  1. ​Hard-boiled eggs with salt and pepper or in a salad

  2. Olive oil as salad dressing

  3. Nut butters on toast, vegetables, or crackers

  4. Guacamole with whole grain chips 









For more delicious recipes, check out Healthy Eating Recipes & Essentials »