Snack Smart: How to Choose Healthy Office Snacks

Do you find yourself feeling hungry several times during a working day, but not having healthy office snacks with you? We’ve been there, so we know that it’s very hard to resist the temptation of reaching for unhealthy snacks, like processed foods or chocolate. But, are there any healthy snacking options you can savor without feeling guilty? Can you boost your energy levels between meals and healthily satisfy cravings?

Of course, you can! In this article, we’re sharing with you the best office snack ideas along with some helpful tips on how to snack wisely. Let’s go!

Healthy office snack ideas

Who said eating healthy should be boring? If you want to incorporate more wholesome foods into your diet, there’s a wide variety of healthy office snack ideas that will soothe your hunger and help you stay focused while offering your body countless essential nutrients! So, here are some delicious and healthy office snack ideas:

Sweet office snacks

  • Protein bars
  • Yogurt parfait with fruit and granola
  • Apple with peanut butter
  • Protein bites with chia seeds and coconut flakes
  • Trail mix with raisins, nuts, and dark chocolate
  • Protein smoothie with berries
  • Dried fruit
  • Rice cakes with peanut butter, banana slices, and honey
  • Overnight oats with apple and cinnamon
  • Cottage cheese with fresh berries

Savory office snacks

  • A hard-boiled egg with a slice of whole-wheat toast
  • Kale chips
  • Lentil salad
  • Popcorn 
  • Carrot and cucumber with hummus
  • An apple with string cheese 
  • Chickpea balls
  • Nuts
  • Vegetable chips
  • Quinoa salad
  • Egg muffins with vegetables
  • Guacamole on toast
  • Whole-wheat crackers with eggplant puree 

Why is it important to choose healthy office snacks?

Snacking might be a favorite pastime for many, but it is essential for boosting and maintaining your energy throughout the day! What’s more, consuming nutrient-dense low-sugar snacks between meals can regulate blood sugar levels and decrease appetite. That means it is very likely that you will avoid overeating at mealtime. 

However, there is also another aspect of snacking at work: socialization. Work peers like eating together, as it offers the opportunity to catch up and take a break from their demanding schedule. So, one could say that, besides a human need, snacking is also a social phenomenon! What you choose to eat though can impact your overall health in the long term, so snacking wisely is essential to prevent future health problems or gaining weight. 

Tips on how to snack wisely at the office

If done right, snacking at the office can boost your energy levels and productivity, providing you with all the nutrients your body needs to function properly. So, here are some tips on how to incorporate healthy snacking into your working day:  

Control portion sizes

One very important thing you should consider when preparing and consuming your snacks is that they are not full meals, so you should become familiar with portion control if you are not already. A general rule of thumb is that every snack should not contain more than 150-200 calories! They may not seem many, but the truth is that, with the right combinations, you can create nutritious and satisfying snacks with low calories. 

Make sure every snack contains protein and fiber

Protein and fiber are two of the most important nutrients when it comes to feeling satiated after a meal. So, every snack that contains 150-200 calories should also contain about 5g of protein and 3g of fiber. If your snack has enough protein and fiber, it is less likely that you overeat at your next meal. Eggs, hummus, chickpeas, peanut butter, and yogurt with fruit are some great examples of protein and fiber-rich snacks!  

Know when you’re full

One of the best things you can do, if you want to snack wisely, is to learn to listen to your body. Are you hungry, or just bored, thirsty, or stressed? What does your body need and how can you feel satiated? Every time you’re feeling like you want to eat something, stop, take a few deep breaths, and listen to your body. If you are indeed hungry, then opt for a healthy homemade snack and eat it slowly, savoring every bite!

Plan your snacks

The best way to ensure that you’ll always have healthy snacks on hand is to plan and prepare them just like your meals. Make a shopping list with all the ingredients you’re going to need, shop for them, and make as many snacks as you can on the weekend. For example, you can boil all the eggs for the week ahead, chop and store vegetables, divide nuts into portions, etc.  Meal prep is key when it comes to healthy office snacks!  

Healthy and mindful snacking is essential for boosting your energy levels and productivity at the office. So, try the healthy office snacks we shared with you and feel satisfied and energized throughout your day at work!