10 Healthy Foods to Snack on in the Workplace
Eating nutritious snacks during the workday helps you stay energized and productive. These snacks include nuts, roasted chickpeas, guacamole, baked vegetable chips, and others.
According to a report published by Healthline, here are 10 of the best healthy snacks you can consume at work:
1. Nuts and Dried Fruits (Trail Mix)
Nuts and dried fruits form a healthy blend of non-perishable snacks that combine the three nutrients: healthy fats, proteins, and carbohydrates.
They are also rich in fiber, which helps you feel full.
2. Brown Rice Cakes and Avocado
Brown rice cakes are an excellent, office-friendly snack. One brown rice cake ($9\text{ grams}$) provides $7\text{ grams}$ (Trusted Source) of carbohydrates and $1.35\%$ of the Daily Value (DV) for fiber for only $35\text{ calories}$.
The authors of a large-scale study conducted in 2022 (Trusted Source) found that those who consumed more than two servings of avocado per week had a reduced risk of cardiovascular disease (CVD) and coronary heart disease (CHD) by $16\%$ and $21\%$, respectively.
3. Chickpeas (Hummus)
Chickpeas are a non-perishable snack rich in protein, fiber, and various vitamins and minerals.
Half a cup ($76\text{ grams}$) of chickpeas contains $5\text{ grams}$ of fiber and $5\text{ grams}$ of protein.
Thanks to their richness in nutrients, chickpeas have been linked to helping with weight management, improving insulin response, and reducing the risk of certain diseases.
4. Tuna Pouches
Vacuum-sealed tuna pouches are easy-to-use snacks that don’t require draining and can be stored and consumed at work.
Tuna is rich in satisfying protein and Omega-3 fatty acids. These acids are known to combat inflammation and also reduce the risk of heart disease.
5. Apples and Peanut Butter
Apple slices with natural peanut butter make a delicious and filling snack.
Peanut butter helps provide protein and healthy fats, especially since the apple is a fruit rich in fiber and water, making it very satisfying.
A single apple weighing approximately $100\text{ grams}$ contains $86\%$ water and over $3.5\text{ grams}$ of fiber.
6. Greek Yogurt
Plain, unsweetened Greek yogurt is a convenient, protein-rich snack compared to its regular counterpart. A $158\text{ gram}$ container of low-fat Greek yogurt has $16\text{ grams}$ of protein for just $95\text{ calories}$.
It is also rich in calcium, an essential mineral for building strong bones and teeth.
7. Cottage Cheese and Fruit
Cottage cheese and fruit are a perfect healthy snack for work. It is low in calories and nutrient-dense.
Half a cup (equivalent to $110\text{ grams}$) of low-fat cottage cheese contains $12\text{ grams}$ of protein and $9\%$ of the Daily Value (DV) for calcium, for only $90\text{ calories}$.
8. Reheatable Egg Muffins
Egg muffins made from whisked eggs, vegetables, and cheese are a healthy and easy-to-prepare food.
Eggs contain high-quality protein and numerous vitamins and minerals.
One egg provides over $30\%$ of the recommended Daily Value for choline, an essential nutrient for the brain.
9. Seasoned Cashews
Seasoned cashews are a nutrient-dense snack.
They contain heart-healthy fats, in addition to vitamins and minerals.
These nuts are also rich in polyphenols, which have demonstrated antioxidant and anti-inflammatory properties, potentially benefiting the treatment of chronic conditions like osteoporosis.
10. Homemade Protein Bars
Ready-made protein bars are often packed with added sugars, but there are other healthy versions with limited ingredients.
These bars consist of nuts, seeds, butter, dried coconut flakes, and honey.
