Enjoying Healthy Snacks at the Office
Snacking at work can be tricky when you're trying to maintain healthy habits. The break room seems to magnetically attract cookies, candy, soda, and other tempting treats that can quickly add up in calories. However, bringing your own healthy snacks to have on hand in your office cup can help you stay on track with your nutrition and wellness goals.
Benefits of Healthy Office Snacking
Keeping a stock of nutritious snacks in your desk, locker, bag, or office cup offers many advantages for your health, energy levels, and even productivity.
- Curb unhealthy vending machine cravings
- Steady energy levels prevent afternoon slumps
- Improve concentration for work tasks
- Hydrate with water instead of sugary drinks
- Meet daily nutrition goals more easily
Choosing the Best Office Snacks
When selecting snacks to keep within arm's reach at your workspace, aim for real foods that offer nutritional value. Some healthy options to consider include:
- Fresh fruits and vegetables
- Whole grain crackers or rice cakes
- Nuts and seeds
- Low-fat string cheese
- Hard boiled eggs
- Low-sugar protein bars
- Air-popped popcorn
- Edamame in the pod
- Apple sauce cups
- Hummus and celery
100 Calorie Healthy Snacks for the Office
It's easy to overdo it with treats if you don't pay attention to serving sizes. To keep your office snacking on track, here are some ideas for grab-and-go options with around 100 calories each.
Fruits and Vegetables
Produce makes the ultimate convenient yet healthy snack. Things like apples, bananas, oranges, carrots, snap peas, grapes, berries, and sliced bell peppers are wholesome, portable picks.
- 1 medium apple - 95 calories
- 1 medium banana - 105 calories
- 1 clementine orange - 35 calories
- Baby carrots - 50 calories
- Snap peas - 100 calories
- 20 red grapes - 100 calories
- 1 c bell pepper slices - 30 calories
Healthy Packaged Snacks
Pre-portioned snacks take the guesswork out of proper serving sizes. Some smart options include:
- 1 oz whole grain pretzel crisps - 110 calories
- 1 packet oatmeal - 100 calories
- 1 oz mixed nuts - 165 calories
- 1 low-fat cheese stick - 80 calories
- 1 hard boiled egg - 80 calories
- 1 protein bar - 100-200 calories
DIY Trail Mix and Granola
Creating your own trail mix with nuts, seeds, and dried fruit allows you to control the ingredients and portions. Granola makes a nice homemade snack as well.
- 1/4 cup DIY trail mix - 130 calories
- 1/4 cup homemade granola - 106 calories
Stock Up Your Office Cup of Snacks
Fill up an designated office cup, jar, or container with an assortment of the mini snacks highlighted here. That way you'll always have healthy options within reach when hunger strikes.
On the Go
For days when meetings take you away from your desk, stuff an insulated lunch bag or pouch with ice packs and snacks.
- Apple + 1 tbsp peanut butter - 190 calories
- 1 oz mozzarella cheese + 5 wheat crackers - 120 calories
- Greek yogurt parfait w/berries - 140 calories
- Cottage cheese + melon cubes - 120 calories
At Your Desk
Keep a stash of non-perishable snacks in your top desk drawer or filing cabinet to enjoy anytime.
- Whole grain cereal bar - 140 calories
- 4 cups air-popped popcorn - 100 calories
- 1 packet instant oatmeal - 100 calories
- 20 pistachios - 100 calories
- Edamame in the pod - 120 calories
Staying on track with healthy habits while at work is simple when you plan ahead. Pack nutritious snacks in your office cup, desk drawer, lunch bag, and other convenient spots. That way you'll always have wholesome options within reach when midday hunger strikes.
FAQs
What are some healthy snack ideas for the office?
Great healthy snack options to keep in your office cup, desk, or bag include fresh fruits and vegetables, nuts, seeds, whole grain crackers, low-sugar protein bars, low-fat string cheese, hard boiled eggs, yogurt, and air-popped popcorn.
How can I avoid unhealthy snacks at work?
Bring your own snacks to keep at your desk to avoid the temptation of cookies, candy, chips, and soda that often stock office kitchens and break rooms. Having healthy snacks on hand makes it easier to stay on track.
What are easy snacks to pack for office meetings?
Portable nutritious snacks for meetings include apple slices with peanut butter, mozzarella cheese with whole grain crackers, yogurt parfaits, cottage cheese with fruit, trail mix, protein bars, and pre-portioned packs of nuts or cheese.
Should I meal prep snacks for the work week?
Yes, prepping snacks for the office in advance saves time and makes healthy eating easier. Wash and cut produce, portion trail mix, cook hard boiled eggs, whip up energy bite batches, assemble yogurt parfaits, etc. for grab-and-go convenience.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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