Considering we spend the majority of our days in the office, having healthy snacks on hand to keep you going through those long and tiring days can be the difference between a productive and an unfocused day.
A healthy snack to eliminate the afternoon slump will keep you energized, alert and should stop you from procrastinating. Although those naughty, sugary treats might seem tempting, they won’t keep your levels up for hours, but these snacks will keep you satisfied and filled with nutrients to keep you going all day.
Forget chips or candy, nuts are a great packet snack that can fit quite comfortably inside your desk drawer. Whether you go for cashews, almonds, hazelnuts, pistachios or walnuts, they are all a great source of calcium, iron and magnesium.
When choosing which brand of nuts to choose, look for the all natural nuts with no other ingredients. Plenty of flavored nuts contain far too much sodium and become unhealthy. Either graze on them alone, or mix them in with fruit for some extra nutrients.
For sushi lovers, this is a great office snack. Roasted seaweed is a great alternative to chips or crackers. Not only are they delicious, but they are also very low calorie, highly fibrous and nutrient-dense.
One packet of roasted seaweed can contain as little as 22 calories, a huge difference to a bag of lays chips which contain around 160 calories. Seaweed is loaded with vitamins A, C, E, K and B, as well as plenty of minerals.
Chocolate is often thought of as a high-sugar, unhealthy treat. Dark chocolate actually provides magnesium, a natural stress-reliever and perfect for an office environment. High-quality cacao (70% or higher) can be a great addition to a healthy diet and a powerful source of antioxidants, also reducing blood pressure and improving overall blood flow.
Combining dark chocolate with peanut butter, nuts or Greek yogurt will make a hearty snack bursting with protein, promising to get you through long meetings and stressful days.
Whether you want to buy energy balls from an all-natural grocery store or make them yourself at home, they are a great source of protein, fiber and healthy fats.
There are plenty of recipes online so you can choose your own ingredients and cater the contents to your diet. Some exciting recipes include dates, coconut, cacao, walnuts and almond butter. To add an extra buzz to the balls, add some espresso powder so you don’t have to succumb to your second coffee of the day.
For a more carb-filled afternoon pick me up, stock up on some pita chips to store at your desk. Either grab them from the grocery store or make your own at home. Simply cut the pita into wedges, add whatever seasoning you want and bake at 375 degrees for 12 to 15 minutes.
They’re great to eat on their own, or be creative and make some dips to go with them. Whip up a batch of hummus, a great source of protein, vitamins and fiber.
It might look a bit like baby food, but applesauce will always be a firm favorite for a quick snack, not to mention it is bursting with fiber and healthy carbs.
Try to purchase the brand with the shortest list of ingredients, it should only contain natural, whole foods and flavoring, no artificial colors or flavors. Applesauce packets keep for a long time and easily stackable in your desk drawer. To make it a little more exciting, add some nuts or granola.
People underestimate the power of the ricecake. It is often shunned as a snack in favor of more generic salty crackers but it is incredibly versatile and a great base. If you’re craving a sweet treat, spread some nut butter, a healthy dark chocolate spread or a homemade jam on it.
Alternatively, add some cream cheese, avocado, tuna salad or egg to make it a more substantial savory treat. On average, a rice cake has around 40 calories, making it a guilt free snack if you graze on a few of them.
Freeze-dried fruit is a great sweet snack that you don’t have to worry about going bad. Keeping fruit in your office desk can be risky as it has such a short time to stay ripe, and putting it in the office refrigerator leaves it susceptible to stealing from co-workers.
Freeze-dried fruits eliminate those worries and you can even re hydrate it with just a small drop of liquid. Add it to yogurt or eat it by itself at your desk.
If you like a little spice in your day, wasabi peas are definitely a great snack for you. Buy them at any grocery store, they usually come in a convenient small cylinder, perfect for storing in your drawers.
They will give you the crunch and fiery taste you’re looking for, but be careful as they’re incredibly moreish and before you know it, the whole packet will probably be gone. Add them to a salad or a soup for some more texture.
Apples and Pears
While most soft fruits would go bad at your desk pretty quickly, there are some other fruits which will keep for a slightly longer period. Apples are usually good to eat for a week or sometimes slightly longer.
The same goes for pears but they require a little more temperature control, so if you find your coolest drawer, they should stay ripe just fine in there. Fruit is one of the healthiest and nutrient-filled snacks for a long day at the office.
When people hear cooked veggies, they automatically rule them out as having a short time for being good-to-eat, but veggie muffins can last a lot longer than you’d think.
Veggie muffins are a great way to keep energy levels up in the day along with getting the correct amount of vegetables your body needs. Bake them at home and throw in any veggies you like, and then store them in an air-tight container, they will last around a week.
Seeds are an extremely nutritious snack and a great source of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.
Eating seeds as part of your balanced diet can help reduce blood sugar, blood pressure and cholesterol. Along with the extensive health benefits, seeds are a quick and easy snack to munch on in your cubicle at work. They’re great to eat alone, but also delicious when mixed with yogurt or oatmeal.
It is widely recognized that oatmeal is a hearty and healthy breakfast that can keep you energized and focused all morning. However, oatmeal isn’t just for breakfast and the ready packets are easy to stack in your office drawer.
Prepare in a mug and eat at any time of the day. Go for the unflavored oatmeal as the others are packed with unhealthy sugars and sweeteners. To make it more interesting, add some of the nuts or dried fruit you may also have stashed in your desk.
When you’re craving something sweet, nut butters will almost always satisfy your cravings. Choose from a range of butters including almond, cashew, pecan, hazelnut and macadamia nut to name a few.
Make sure to choose an all natural one with nuts as the only ingredient to ensure all of the health benefits. You can even make your own and blend the nuts, saving money in the process. Eat it with fruit, in oatmeal, or even with just a spoon!
Jerky isn’t just for your dog or for camping! It has recently become a delicious and healthy salty snack for on-the-go. If you’re looking to increase your energy levels at work and get that protein boost, this may be the best snack for you.
Choose a jerky that has low-sodium and low-fat and you will soon realize why those on the paleo diet swear by this snack. Beef jerky doesn’t raise insulin levels and is an ideal snack for in-between meals when trying to lose weight.
Although there is an unspoken law that you never cook fish in the office, but there are many other ways to eat fish without stinking out the office and getting some angry looks from co-workers.
For those who opt to each lunch at their desks, personal-sized tuna packets are a great way to get your omega 3. Eat it out the packet or have it with crackers or crudites. Either way, it’s a quick and easy snack which stores very well.
Chickpeas are a very versatile legume, not to mention a very delicious one. Instead of turning your chickpeas into hummus, make them into an easy snack by roasting them.
You can prepare them yourself or buy them pre-made at the grocery store with some tasty seasoning. When making them at home, prepare the chickpeas and season before baking for 30 to 40-minutes. Bring them to work in a ziplock and snack on them whenever you feel that hunger creeping in.
All Natural Granola Bars
Granola bars are the most obvious choice when it comes to snacking at your desk, but the vast majority of granola bars you see in the grocery store are packed with sugar, many of which are worse for you than eating a candy bar.
However, when you find an all-natural granola bar with whole foods as the ingredients, they are full of protein, fiber and healthy carbs. Some of the better ones you can purchase are Kind bars, Rx bars and Larabars.
Being a health conscious generation, there are many healthy alternatives to traditional snacks. Instead of reaching for a bag of generic potato chips at work, there are many different brands of healthy chips on the market now.
From sweet potato chips to lentil chips and beet chips, the list now is endless and you can almost choose any kind of root vegetable chips to snack on. Make sure to check the sodium levels as they can often be too high which causes bloating.
When you need an afternoon pick me up, one of the quickest and nutritious things to make and consume is a protein shake. Not only will it keep you going all day, it can also act as a meal replacement, and avoid you having to bring in a lunch box.
Simply bring in the powder, already inside the protein shaker and add water at any time of the day when you’re feeling peckish. It’s also great for on-the-go.
Instead of reaching for that packet of chips which are high in saturated fat, oil and sodium, why not go for some delicious and crunchy carrot sticks? They are extremely low-calorie, highly nutritious and great when you add a dip.
Low-fat hummus or guacamole will be a delicious accompaniment, you can get them in sealed packets for easy storing too. High in vitamin A, antioxidants, and other nutrients, can help reduce the risks of cancer and cardiovascular disease.
Trail mix is one of the most moreish and yummy snacks to graze on throughout the day. Grocery store trail mix is often loaded with sodium, sugar and oils, so you’re better off making your own at home.
Simply grab your favorite nuts, dark chocolate, pretzels or dried fruit, mix it altogether and store it in a ziplock at your desk. It couldn’t be easier and the DIY version will provide you with fiber, Omega-3 Fatty Acids, and antioxidants.
Eat it dry or fresh, edamame is a favorite for japanese food lovers and is a great healthy snack for your day at work. As a decent source of soy protein, edamame is rich in healthy fiber, antioxidants and vitamin K.
This in turn may reduce the risk of heart disease and improve the blood lipid profile. Also low in calories, you can add some low-sodium soy sauce for taste or a squeeze of lemon juice is the healthier option.
Chia pudding is a great alternative to sugary yogurt and easy to store in small pots at your desk. Chia seeds are rich in soluble fibre which benefits blood sugar control, cholesterol levels and gut health.
You can buy it vacuum-packed which gives it a longer shelf life, or make it yourself at home and add different flavors like honey, fruits, granola or seeds. Great for those with a sweet tooth who don’t want to compromise on the sugar.
A great alternative to a sugar-filled chocolate bar, packed with saturated fats, chocolate bark is something you can make yourself and bring it into the office in a small container.
Chocolate bark with almonds and seeds is a powerful source of antioxidants and fiber and a good source of energy that is released slowly throughout the day. Simply melt down dark chocolate, pour it onto a flat chopping board, sprinkle nuts and seeds on top, set in the refrigerator, then take it out and break it up into small chunks.
Try and avoid purchasing generic popcorn brands and go for brands including Skinnypop for a low calorie, low sodium and guilt-free snack. Giving you that saltiness you were craving at work, small bags of popcorn are easy to stash in your desk and away from hungry coworkers.
If you want to be even healthier, buy plain popcorn kernels from the grocery store and place them in the office microwave to eliminate any added sodium which may bloat you throughout the day.
There is a reason Sun-Maid raisins were given to kindergarteners, they are a healthy snack, small and naturally sweet. Raisins can contain high levels of sugar and calories, but when eaten in moderation they can aid digestion, boost iron levels, and keep your bones strong.
Grab a few boxes of the small Sun-Maid packets and stack them in your office cubicle drawer whenever you need some sugar to get you through those long days. If you feel like it, mix them with nuts for fiber and some crunch.
You might feel like you are back in school, but jello is such a great snack to store at your desk and is very low in calories. Containing about 10 calories per packet, purchase the vacuum-sealed ones from the grocery store.
Try and find one which contains only natural sugars so it is not that unhealthy. This is a great snack for sugar lovers who are on low-calorie diets. They stay good for a really long time too.
Dehydrated apples also provide a source of vitamins that benefit your health. They are easy to store in your desk and contain plenty of nutrients. Apple chips contain very small amounts of vitamins C and A, two nutrients that keep your skin and bones strong and healthy.
In addition, they contain several B vitamins, maintaining and boosting your metabolism and nourishing your skin and liver. Choose a brand of apple chips with no added sugar and the only ingredient is the fruit.
Olives are very high in vitamin E and contain plenty of antioxidants. Studies on the health benefits of olives show that they are good for the heart and may protect against osteoporosis and cancer. Olives contain plenty of healthy fats and are great for the Mediterranean diet.
Olives can be stored in packets at your desk. They come in snack packs that have a long shelf life. They are a much healthier snack than grabbing some potato chips or another high fat snack, just make sure to eat them in moderation.
Instead of having a sugary smoothie or soda in the afternoon at work, having an all-natural nut milk will make you feel satisfied, all while gaining plenty of nutrients from the nuts. Nut milk is low in calories, contains plenty of vitamin E, is dairy-free and doesn’t raise your blood sugar.
There are many store bought nut milks to store in small cartons in your office desk, but you can also make it yourself. By adding some cinnamon or cocoa powder, it becomes a delicious flavored drink, almost like a milkshake.
Coconut has become a big health fad in the last couple of years with health fanatics reaping the benefits of coconut oil in so many different ways. Coconut chips/flakes are a great snack to have at work.
They are delicious and limit your risk for high cholesterol, heart disease, certain types of cancer, and constipation and other digestive issues. Store them in your desk for months on end. They are also delicious to add to yogurt or on top of berries.
Boiled eggs are a great way to fill yourself up and keep going throughout the day. When you get up in the morning just boil the eggs and in just 14 minutes the eggs will be ready to go.
Place them in a tupperware and keep them in your desk drawer until later in the day when you’re feeling hungry. For some extra flavor add some salt and pepper and you’ve got a nutritious and tasty snack for the rest of the day.
Kale is one of the most nutrient dense green vegetables and is packed with antioxidants. Kale can be enjoyed at work by turning them into baked kale chips. Simply cut up the kale, season it with whatever you wish and it is ready to bake until crisp.
It offers a reliable source of vitamin K, is an excellent source of vitamin B and is a great healthy alternative for savory-snack lovers who want to graze on a bag of potato chips.
Dried white mulberries
One of the lesser known dried fruits, dried white mulberries are a delicious and nutritious snack to keep at work. They are rich in calcium and vitamin A for healthy skin, iron to help fight fatigue, and vitamin C for a healthy immune system.
It also contains resveratrol which is said to counter the negative effects of high sugar intake. The dried white mulberries could also be used in yogurt as a healthy parfait as well as in mixed nuts and a trail mix.
Dates are a great source of antioxidants. All dates, fresh or dried, contain different types of antioxidants and help the body fight disease. Dates have a low glycemic index meaning people who suffer from diabetes should eat dates for blood sugar balance.
Dates contain plenty of fiber which can greatly aid digestion. The digestion benefits mean that dates are a great snack for those who are trying to lose weight. At your cubicle, dates can prevent you from feeling full and bloated all day.
Pretty much every grocery store you go in will stock snack packed fresh pomegranate seeds. The delicious and nutritious snack is rich in vitamin C, potassium, and fiber. It is a low calorie snack, and perfect to snack on the seeds at your office desk.
The seeds contain a high number of antioxidants, which help protect the body against inflammation and free radical damage. They can also be sprinkled over yogurt for some added sweetness and extra nutrients for an afternoon snack.
Miso is a great source of protein is high in antioxidants, helps stimulate digestion, contains B vitamins, strengthens the blood, reduces risk for several types of cancer, and boosts the immune system.
With around 30 calories in a miso soup packet, it is a very low calorie drink to have in the office. Simply store the packets in your cubicle and whenever you’re ready for one just put the mixture in a mug with boiling water. Easy soup in 2 minutes.
Fruit leathers are a great way to hold you over between breakfast and lunch at work. They’re easy to store, and have a very long shelf life so no worrying about them going bad.
Many of the fruit leathers at the grocery store are packed with sugars and preservatives so choose one with only real fruits as the ingredients. They are sweet and chewy and packed with the fibers from fruit. This is a great snack for those with a sweet tooth who crave candy.