Why It Is Important To Have Healthy Snacks At Work?
Eating small and nutritious snacks every 2-3 hours is a great way to boost your body's energy stores. Snacking is an effective way to add some extra nutrients to your diet. Snacks provide energy in the middle of the day and prevent tiredness and fatigue. It also prevents you from overeating at meal time.
Healthy snacking at the office will also keep you focused and fueled. Many times in the office you are hungry, but you are chained to your desk. Keeping the right type of snacks at your work desk may help you combat hunger, keep your energy levels up and stabilize your blood glucose levels.
Choose snacks that have some protein and fiber to prevent hunger pangs.
Healthy Snacking Ideas At Work
Here are some quick, simple and healthy snack ideas for work that you should keep at your desk:
Plain nuts deliver a great combination of protein, fat and dietary fiber. This makes them a perfect food to beat hunger pangs and boost energy levels. Nuts not only provide a quick energy boost in the middle of the day, but also protect the heart and improve brain health.
Plain or dry roasted nuts are healthier snack options as compared to salted or honey-coated ones. However, limit your servings as nuts are calorie-dense and munching on too many nuts is not a healthy idea.
Choose from a variety of nuts:
- Brazil nuts
- Cashew nuts
- Macadamia nuts
Dried fruits are an amazing alternative to sugar-laden foods. Satisfy your sweet tooth with these naturally sweet dried fruits. They are quick, handy and do not need any refrigeration. Dried fruits are a good source of energy, vitamins and minerals, dietary fiber and antioxidants.
Sometimes, dried fruits contain added sugars and can quickly make the snack go from healthy to unhealthy. So, pair dried fruits with some nuts for a balanced snack.
Here are some healthy options:
- Dried apricots
Seeds are packed with energy, protein, vitamins, minerals, antioxidants and dietary fiber. Besides their interesting nutrient profile, seeds are easy to store and not messy. These super healthy seeds are a source of healthy fat that reduces high cholesterol levels and protects the heart too.
You can simply snack on plain seeds when your stomach grumbles or you can spice up these seeds with your favorite herbs if you do not like them bland.
Note: Store plain or flavored seeds in an air-tight container.
Replace fried chips or farsan with this healthy snack option. Plain fox nuts are low in calories, sodium and fat. This makes it beneficial for weight watchers and calorie-conscious individuals.
Fox nuts contain a good amount of potassium and magnesium, which makes them perfect for individuals with high blood pressure. These small balls also contain dietary fiber, making it an ideal mid-meal snack to satiate those hunger pangs. Snack on plain fox nuts or add some herbs or spices to them.
Note: Flavored or packaged fox nuts contain a high amount of sodium and flavoring and coloring agents. Do not opt for such packaged fox nuts, as they make an unhealthy snack option.
The high dietary fiber content of oatmeal makes it a good snack option. It is slow to digest, hence you feel full for longer. It is also a healthy option for individuals with high cholesterol and blood glucose levels.
All you need to do is simply microwave some plain oatmeal with water in a mug and sprinkle it with cinnamon powder.
Make sure you choose an unflavored option as flavored ones are loaded with sugar, which is something you don't want.
The office environment can be tiring and stressful. Treating yourself with a good quality dark chocolate can pep up your mood.
Dark chocolate contains magnesium, which is a natural stress-reliever. It lowers the level of cortisol, a stress hormone and induces a feeling of relaxation.
Pair dark chocolate with raw nuts, seeds or yogurt to balance the snack. Limit yourself to 30 grams of dark chocolate per day.
Nut butters are a healthier alternative to salted butters. These butters are loaded with the goodness of healthy fat, vitamin E and phytochemicals.
Enjoy nut butter with banana, apple slices, carrot sticks or even celery sticks. Before buying the nut butter jar, keep an eye on the added sugars. Choose the one, which comes without sugar and salt.
Choose from a healthy range of nut butters:
- Peanut butter
- Almond butter
- Hazelnut butter
- Cashew butter
- Walnut butter
- Brazil nut butter
- Sunflower seeds butter
- Pumpkin seeds butter
Feeling hungry and low on energy levels? Just grab a fruit. Snacking on fruits is definitely a healthy snack option.
Fruits contain vitamins, minerals, antioxidants and dietary fiber. The natural sugars present in fruits give you an instant energy kick.
You can easily keep apples or pears for 4-5 days at your desk and enjoy this guilt-free snack whenever you are hungry.
Popcorn is an easy and filling snack option that can be made in less than five minutes. Put 1/4 cup of kernels in a microwave-safe bowl and pop them in the microwave for two minutes.
Keep a few seasonings at your desk to enhance the flavor of the popcorn. Stash seasonings like oregano, rosemary, chili flakes, mixed herbs, black pepper or cinnamon powder.
Roasted chickpeas are power-packed with dietary fiber and plant protein. Replace a packet of crisps with these crunchy, low-fat and low GI (glycemic index) snack option.
Satisfy your crunchy, salty and spicy evening snack craving with roasted chickpeas. Store them in an air-tight container in your office drawer. You can even stock it up in your office drawer for almost a week.
Snacking on these healthy foods during office hours can surely fuel you up. So, store these healthy foods in your office drawer and snack on them every 2-3 hours to fight hunger pangs. Go Healthy!
- Positive Effects of a Healthy Snack (Fruit) Versus an Unhealthy Snack (Chocolate/Crisps) on Subjective Reports of Mental and Physical Health: A Preliminary Intervention Study - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428353/)
- What Is a Snack, Why Do We Snack, and How Can We Choose Better Snacks? - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/)
- Nuts and Human Health Outcomes: A Systematic Review - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/)
- Plant based butters - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4486598/)
- Dietary fiber and satiety: the effects of oats on satiety - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757923/)
- Popcorn is more satiating than potato chips in normal-weight adults - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502142/)
- Serving a variety of vegetables and fruit as a snack increased intake in preschool children - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3743731/)
- Effects of chocolate intake on Perceived Stress; a Controlled Clinical Study. - (https://www.ncbi.nlm.nih.gov/pubmed/25780358)
Latest Publications and Research on Healthy Snacks You Should Keep at Your Desk at Work
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