10 Healthy Snacks That Will Get You Through The Work Day

Refuel and focus during our workday with healthy snacks that won’t burden us with extra saturated fat, sugar or sodium content. Eating foods high in these nutrients is vital to cardiovascular wellness and should be prioritized in our diets.

An ideal snack that provides protein, fiber and heart-healthy fats is hummus with carrots; alternatively make an “ants on a log” using celery sticks and peanut butter to get even more slow-burning carbs and fiber!

1. Jerky

Snacking is an integral component of eating healthily and helping prevent nutritional deficiencies, but not all snacks are equal; therefore it is crucial that you select healthy snacks which will sustain you until your next mealtime arrives. Here are some wholesome snack ideas you can prepare at home or take with you to work.

Jerky is a popular protein-packed snack made of beef, turkey or fish and boasts an extended history as an invaluable source of zinc, iron, vitamin B6 and magnesium.

Increase productivity with these quick and easy recipes! Packed with protein-rich options, these snacks will keep you feeling full until lunch time arrives. Also great to pack in your lunch bag on WFH days or road trips for work-related activities! Here are a few of our favorites!

2. Nuts

Nuts are an excellent source of protein, healthy fats, fiber and numerous vitamins and minerals. With such an assortment of varieties to choose from – whole, chopped or in nut butter form – nuts provide a nutritious addition to our daily lives that should be enjoyed moderately.

Studies have linked nuts with reduced risks of coronary heart disease (CHD). Furthermore, nuts provide valuable sources of magnesium and potassium.

Keep a bag of nuts handy at work or in your purse as an easy snack that will provide energy throughout the afternoon. Select varieties with less salt and sugar; salted varieties should be avoided altogether. Home roasting allows you to control how much sodium enters into your body – an especially helpful method if you suffer from hypertension or are on a sodium-restricted diet.

3. Oatmeal

Oatmeal may not exude style; the color it gets its name from is somewhere between beige and Sesame Street’s Bert – but when combined with fruits, nuts or other nutritious add-ins it becomes an easy and delicious low-calorie breakfast option!

Choose between steel-cut (groats); rolled (steamed and flattened to reduce cooking time); quick oats (steamed even faster, chopped finer and sold precooked); or instant oats, which is an extremely convenient packaged breakfast food option.

Add extra plant-based protein to oatmeal by topping it off with peanut butter and banana slices, for a peanut butter cookie-esque taste, or drizzle maple syrup for natural sweetness. Oats contain beta-glucan fiber which Sohayegh says helps regulate blood sugar and insulin levels as well as feeding our healthy bacteria in large intestines, improving overall gut health.

4. Whole Grains

Whole grains such as bulgur, quinoa and millet contain high concentrations of fiber, vitamins and minerals compared with refined grains – giving them the edge in lowering risk factors for heart disease, stroke, type 2 diabetes and certain cancers.

Whole grains provide fiber, B vitamins and iron that cannot be found in refined grains like bread and flour through milling; refined grains have had these key parts removed by processing, which renders them less nutritious.

MyPlate recommends eating six 1-ounce servings of grains each day, with three of those being whole grains. When reading food labels, look out for “whole” or “whole grain” first in the ingredients list and try different types of whole grains until you find your favorite. Color can also help identify whole grains like spelt – although most whole grain products come in their original state of brown!

5. Dips & Spreads

Dips and spreads offer plenty of flavorful variations for workday snacking, from spreading onto whole grain rolls to spooning over fruit slices. Not only are these recipes low in sodium content but they’re packed full of fiber, protein and healthy fats as well.

Try this delicious veggie dip made with celery, carrots and pepper slices! Perfect for parties of any kind – nonfat Greek yogurt provides an ultra light creamy texture and its lemon and white wine vinegar flavors add tart acidity that’s sure to please!

Create a meatless version of chopped liver for an easy and quick nutritious snack that’s vegan- and gluten-free! Roasted cashews provide high protein and nutrients like iron, vitamin B-6 and magnesium; pair them with low fat soft cheese for an easily portable wrap or roll up with some added fiber from chia or flax seeds for even more enjoyment!

6. Fruit

Fruit is an easily portable and healthy snack option to help get you through the day without reaching for something sugary. A handful of apples, bananas or even slices of tangerines offer lots of vitamins and minerals – keeping hunger at bay until lunch.

Yogurt is an excellent source of calcium and protein, helping keep you feeling full for hours after just one serving. Consider ordering single-serve containers of plain or vanilla fat-free or low-fat yogurt in single-serve containers, then add toppings such as granola, nuts, seeds or fresh fruit for even greater satiation.

Hummus is packed with fiber, protein and satisfying fats – try adding roasted pumpkin seeds or edamame for extra protein and healthy fats! Serve this satiating spread alongside cucumber slices, carrot sticks or whole grain crackers for an irresistibly delicious spread!

7. Nuts & Dried Fruit

Maintaining an arsenal of protein-rich foods can help combat an afternoon work slump. Chia pudding or energy bites contain enough protein for you to feel full for longer, as well as fiber and other vital nutrients that keep you energized throughout the day.

Air-dried fruits and nuts make an excellent snack option, but be mindful of portion control; their calories can add up quickly! For something special try pairing almonds and raisins or walnuts with dried cherries as tasty combinations.

Dried fruit and granola bars make delicious portable snacks that are convenient, satisfying and portable. Choose ones with low sugar content and ample amounts of protein; alternatively you could even make your own bars at home and store them in the fridge to bring to work; meanwhile single-serve packs of granola are an easy, microwavable treat that you could keep stashed in your desk for quick bites on-the-go.

8. Guacamole

Guacamole is an irresistibly delicious dip or spread that adds both texture and flavor to any meal, while providing essential nutrients such as potassium, vitamin A, and vitamin K.

Start your guacamole recipe off right by starting with fresh and ripe avocados, which should then be combined in a bowl and mashed using either a fork or potato masher until your desired consistency has been reached (some people like chunkier versions with visible avocado pieces). Next add lime juice, onion, and cilantro according to taste – onions add mild crunch while cilantro offers fresh, herbal taste!

Guacamole can be enjoyed as a refreshing appetizer with tortilla chips, or used as a topping or condiment for tacos, nachos, burgers and other Americanized Mexican or Tex-Mex dishes. Guacamole also adds creamy texture and zesty flavour to salads; simply season according to personal taste with salt and pepper.

9. String Cheese

Cheese can provide many health benefits, including calcium, vitamin B12 and selenium. But because it contains saturated fats as well, consumption should still be done sparingly.

String cheese typically refers to low-moisture mozzarella that has been stretched and formed into long, bite-sized sticks for easy consumption. This cheese is often consumed alone or paired with some whole grain crackers for an enjoyable snack experience.

Try this healthy snack that combines protein with fruit and whole grains; plus the colorful additions of edamame and corn add an eye-catching splash of color!

10. Chickpeas

No matter if you work from home or an office setting, keeping healthy snacks within reach can make all the difference when your stomach starts growling during your workday. These wholesome yet portable options will keep you going until it is time to clock out of work for the day.

Chickpeas (commonly referred to as garbanzo beans) are chock full of proteins, fiber, iron and magnesium – perfect for vegan snacks! Roasting them yourself at home makes for a tasty vegan snack with many health benefits – use either dried or canned chickpeas to achieve this satisfying and affordable option!

These quinoa bars contain 6 grams of protein and 3 grams of fiber per serving, as well as being sweetened naturally with maple syrup – an ideal healthy alternative to store-bought protein bars! Chia seeds also make this dish an excellent source of dietary fiber.