A Yummy Guide to the Healthy Snacks for Work
Many of us spend one-third of our day at work. Since we stay very busy, more often than none, we tend to ignore our health and our body’s nutrition requirements. Of course, we do get lunch breaks wherein we have our regular lunches and at times we treat ourselves with some of our cravings for fast food. But, your body needs much more.
Carrying healthy snacks with you that you can bite into between work is extremely important to fulfil your nutrient needs as well in making sure that you don’t stay hungry for a long period. Today, we are going to list out some healthy snacks for work that you can nibble upon. Don’t worry! Most of them would satiate your taste buds too. We have ensured that both your taste and nutrient requirements are being taken care of.
Healthy Snacks You Can Carry With You to Work
If you think that having breakfast, lunch and dinner is enough for you, then you are highly mistaken. Your body needs to be replenished even more. Now, you may be tempted to bite into a slice of pizza or a burger or dip your hands into a bag of potato chips or French fries, but they aren’t something that you can rely on a daily basis if you want to have a healthy life.
An ideal snack follows the formula of protein + produce. This ensures that you are getting enough carbs for your energy levels and enough fibre and protein for sustaining that energy. On top of that, this combo of snack is often portable. Although some snacks on this list require the assistance of a refrigerator or microwave (both of which are easily seen in most office spaces), most of them can be simply carried in your bag and doesn’t require any extra preparation.
These mid-morning and mid-afternoon snacks help in controlling your blood sugar and make sure that it doesn’t spike or crash. With the help of a healthy snack, you would be able to stay energized all day. Since food gives you nutrition, which is essentially fuel to your body, you need it from time to time. Without it, you would end up with a bad mood and decreased productivity.
In addition, these snacks ensure that you don’t go to starvation. You would also be able to save yourself from overeating during lunch and dinner.
Alright, with all these being said, it is time for us to introduce you to our list of healthy snacks for work.
Bell Peppers & Guacamole
Guacamole is one of the most irresistible dips that one can think of. What is great about this Mexican dip, which is made of avocados, onions, cilantro, and lime, is the fact that it ranks pretty high in the nutrition quotient.
Moreover, avocados are rich in mono-saturated fats that help in controlling blood cholesterol levels and keep your heart safe. Having them with bell peppers is an absolute yummy experience. You can opt for some other vegetables instead of bell peppers if they are not your jam.
Rich in fibre, protein and a bunch of vitamins and minerals, roasted chickpeas are often considered to be one of the best non-perishable snacks.
A half-cup (125 gm) of roasted chickpeas contain 10 gm of protein and 5 gm of fibre. They also help in supplying amino acids to your body, which are highly beneficial for you.
It is extremely easy to prepare roasted chickpeas. All you need is a handful of chickpeas, drain them and pat them dry. Toss them in sea salt, olive oil and the seasoning of your choice. Follow this up by baking them on a lined baking sheet for 40 minutes at 350° F (180° C).
A list of healthy office snacks would be incomplete without the addition of granola. Now, it is very easy to find granolas in the market, but we recommend you to make your own at home since the ones available in the market have unhealthy vegetable oil and added sugar which may trigger inflammation in your body.
To make your homemade granola, you need to combine sunflower seeds, cashews, dried cranberries, rolled oats in a mix of honey and melted coconut oil. Once they are mixed well, spread them over a lined baking sheet and bake them at low heat for around 30-40 minutes.
This is a great option since it is well-balanced, wholesome and is rich in healthy fats, complex carbs and fibres. The soluble fibre present in oats would help in boosting your heart health and in lowering bad cholesterol levels.
Carrots & Hummus
Hummus is a savoury spread dip or dish that is made from cooked, mashed chickpeas blended with lemon juice, tahini, and garlic. This Middle-Eastern cuisine is slowly and steadily getting its presence be felt all across the world. It is rich in both fibres and healthy fats.
On the other hand, carrots are a great source of potassium and vitamin A. So, when you combine these two, you get one of the greatest healthy snack ideas ever. A half-cup of hummus contains 200 calories while eight baby carrots have 30 calories.
If you don’t like carrots, you can try hummus with pita bread, baked pita chips, or some other vegetables such as cauliflower, broccoli, and celery.
Apples & Peanut Butter
One of the more classic healthy office snacks, you can never go wrong with apples and peanut butter. An apple contains 25 gm of carbs, 4.4 gm of fibre, 95 calories, and 28% of your daily vitamin C needs. So naturally, you can see why eating an apple a day keeps the doctor away.
Peanut butter provides you with healthy fats and protein. As such, this is a very filling snack. If you don’t like peanut butter, then you can replace it with almond butter.
Greek Yoghurts with Fruits
Next on our list of healthy snack ideas are Greek yoghurts clubbed with fruits of your choice. Yoghurts are delicious and are a favourite of many. It should be noted that we are suggesting plain, unsweetened Greek yoghurt instead of regular yoghurt because the former has a higher source of protein.
170 gm of plain, low-fat Greek Yoghurt has 17 gm of protein for only 140 calories. So, it is an ideal healthy snack for weight loss. In addition, it is loaded with calcium that would benefit your teeth and bones.
You can add in any fruits or even nuts of your choice to elevate the nutrition value as well as the taste of this snack.
Contrary to popular belief, popcorn is an extremely healthy snack for work since it is low in calories and rich in fibre. On top of that, popcorns contain antioxidant named polyphenols that are known to protect your body against chronic diseases such as heart failure.
Two cups of air-popped popcorn (16 gm) contain 62 calories, 12 gm carbs, 2 gm fibre and numerous minerals and vitamins. However, remember not to drain your cup of popcorn in butter or caramel if you want to stay healthy. If you want to satiate your taste glands, then sprinkle Parmesan cheese or any other seasoning on top.
Dark Chocolate covered Nuts
We can all agree that dark chocolates are something that we all crave for. What if we tell you that they make for some healthy office snacks?
Yes, you heard that right! Dark chocolates are rich in antioxidants that help you fight molecules named free radicals that can destroy cells leading to multiple chronic diseases. Nut, on the other hand, are rich in proteins and healthy fats.
When you eat nuts that are covered in dark chocolates, you are not only having a nutritious snack but a snack that fills you up. Please be sure to check the ingredient of the brand of chocolate nuts you are buying. Look for the ones that don’t have any added sugars and has a minimum of 50% cocoa content.
For those of who prefer to keep it spicy, we recommend you to go for spiced cashews since they are rich in minerals, vitamin and heart-healthy fats. Unknown to many, cashews helps in the functioning of your eyes as well since they contain various antioxidants such as lutein and zeaxanthin. These two antioxidants also help lower the chances of Age-related Macular Degeneration (AMD).
Try to make it at home instead of the ones available online or at stores. This way you can make sure that you are consuming natural ingredients.
To prepare this delicious snack, you need to toss raw cashews in olive oil, chilli powder, ginger, and cumin. Follow it up by spreading them on a lined baking sheet and baking it for 12-15 minutes at 325° F (165° C).
Made with chia seeds, vanilla, milk, sweetener, and fruits of your choice, next on our list of healthy snacks for work is chia pudding.
This is a highly nutritious snack as chia seeds are rich in omega-3 fatty acids, iron, calcium, and fibre. Two tablespoons (35 gm) of chia seeds can provide you with 16% of the FV for calcium and 32% of the DV for fibre.
It has also been seen that adding chia seeds to your regular breakfast will give you a feeling of fullness and decrease your calorie intake, which, in turn, helps in weight loss. So, as you see, this is a healthy snack for weight loss too.
To prepare this snack, mix 3 tablespoons (40 gm) of chia seeds with 1 cup (250 ml) of milk. Throw in pumpkin seeds, a spoon of maple syrup, and sliced fruits of your choice along with a drop of vanilla essence in it. Refrigerate it overnight and carry it with you to work in the morning the next day.
Made from beaten eggs, cheese, and vegetables, egg muffins are a very popular snack. Since eggs are rich in high-quality protein and various minerals and vitamins, this is a nutritious snack. One egg provides you with more than 20% of the DV for choline, which is a beneficial nutrient for the functioning of your brain.
To prepare your egg muffins, mix chopped vegetables with raw eggs along with shredded cheese. Pour the mixture into greased muffin tin and bake them for 15-20 minutes at 375° F (190° C). After cooling them down, you can carry them with you to work.
Before eating, you can reheat them by putting them in the microwave for 60-90 seconds.
Work takes up a lot of your time and energy. Therefore, you need to replenish the nutrition need of your body through various food items. We have provided a delicious list of healthy snacks at work that range from spice cashews to Greek Yoghurt. We insist you to mix it up and not stick to only one specific snack. This way, all your nutrition needs will be fulfilled and your taste buds will not get bored.
Consume these snacks between your breakfast, lunch, and dinner because your body needs refreshments so that it doesn’t go to starvation. So, keep yourself energized and more productive at work by taking care of your body and keep treating yourself with these healthy office snacks.