The 6 Best Snacks to Pack for the Office

Since most of the US spends forty-plus hours at the workplace, it is important to focus on staying healthy while working away. Snacks can either make or break you, especially if candy, donuts and other treats are easily in reach. A healthy snack can do wonders for your afternoon hunger pangs as well as your waistline. Not only is having healthy snacks at work important to keep you on the nutritious path, it can also help stave off hunger, making you less likely to overeat once you have clocked out for the day. If you find yourself getting hungry mid-afternoon, here are some great snacks that are perfect to eat at work.

1. Unsalted Almonds

Almonds are not only a satisfying and nutritious snack, but they are portable. Before the start of your work week, portion out snack bags of one serving of almonds, roughly 24 depending on size. You can pack one bag each day or leave a few portioned bags at your desk, just in case. The fiber and healthy fats found in nuts will help give you an energy perk and keep you feeling full throughout the afternoon.

2. Portable Fruit

Fruit is a great snack to bring to work, but it can be difficult if you don’t have a refrigerator to store it. Instead, try bringing a portable fruit such as an apple, pear, orange or banana. Depending on the size of fruit, a small piece is about 70 to 80 calories which makes it the perfect for a snack.

3. Popcorn

Popcorn sometimes gets a bad reputation, but it is purely for the high butter content you will find in many of the store-bought varieties. Popcorn is a whole grain and one cup is only 25 calories! Pop your kernels at home and season with a sprinkle of salt and bag it into one-cup portions for work. This is a great alternative to those who love to crunch on chips or other salty snacks.

4. Dried Fruit

If the sugar rush hits you shortly after lunch, dried fruit can be the perfect cure. There are many varieties of dried fruit, so check the label to ensure there are no added sugars. Some of the more popular fruits include dried cranberries, raisins and banana chips. Watch the portion since they are higher in calories than regular fruit. Portion out ¼ cup to snack on while working away.

5. Vegetables with Hummus

A snack is a great opportunity to incorporate more vegetables into your day. Sugar snap peas, carrots, cherry tomatoes and celery are all great options to munch on while working. Not a big fan of raw vegetables on their own? Hummus is a delicious, low-calorie dip that pairs perfectly. The main ingredient in hummus is chickpeas, providing some protein and additional fiber to accompany your crudité.

6. Snack Bars

It can be difficult to find a healthy snack bar that isn’t loaded with added sugar, which will make it about as healthy as a candy bar. But when chosen correctly, snack bars can be a healthy, portable treat. Aim for a bar that has no more than 200 total calories. This is just enough calories to provide you with energy, but not so much that you blow your calorie intake for the day. Choose a bar that has at least 3 or more grams of fiber and at least 5 grams of protein or more. Also, your snack bar should not have more than 8 grams of sugar per 100 calories.


About Author

Kristen Bourque, RD, LD has been writing health-related articles since 2000. Her nutrition articles and recipes have been featured in "Today's Dietitian" as well as the Canadian magazine "Glow". Kristen combines her love of nutrition with cooking on her personal blog, Swanky Dietitian.

Posts By Kristin Bourque, RD, LD