Living a healthy lifestyle is not limited to after work and evenings. In my Pursue Your Spark podcast (episode #26), I talked about how to stay healthy at work in 5 easy steps. But staying healthy at work extends way beyond the standing desk or a walk at lunch. Eating healthy while at work is a critical factor in staying energized, productive, and creative at work. Let me show you how you can snack healthy at work. Nope, that does not include chocolate.

Eating a snack is part of our culture, and we may reach for sugary snacks when the afternoon lull hits. Those snacks from the vending machine or the deli counter give us a quick boost but also may pack on some unwanted pounds.

Why Are Healthy Snacks At Work Important?

1. Improved Focus and Productivity: Regular intake of healthy snacks provides a steady source of fuel for the brain, helping to maintain focus and productivity throughout the day. Foods rich in protein, fiber, and healthy fats can keep blood sugar levels steady, preventing energy spikes and crashes that can lead to feelings of sluggishness and reduced productivity.
2. Better Mood and Morale: Balanced nutrition can influence mood and overall sense of well-being. Consuming healthy foods can help maintain balanced blood sugar levels, which can positively affect mood. Additionally, offering healthy snacks at work is a simple way to show employees that their well-being is a priority, which can improve morale.
3. Weight Management: Having access to healthy snacks can make it easier to resist the temptation of vending machine snacks or fast food, which are often high in sugar, unhealthy fats, and empty calories. Healthy snacks, on the other hand, can help maintain a healthy weight by providing nutrients and keeping hunger at bay.
4. Improved Overall Health: Regular consumption of healthy snacks can help employees get the vitamins, minerals, and other nutrients they need for optimal health. This can potentially lead to fewer sick days and lower healthcare costs.
5. Energy Boost: Snacks like nuts, fruits, and yogurt provide essential nutrients and energy to keep employees going throughout the day. This can be particularly beneficial in the afternoon when energy levels often start to drop.
6. Prevent Overeating: Having a healthy snack between meals can prevent overeating at meal times, helping to maintain a healthy weight and preventing discomfort from eating too much in one sitting.

It is essential to look for snacks that are around 200 calories and pack at least 4 grams of protein and fiber per serving. Healthy snacks help you stay energized and curb your cravings.

My top 6 snack ideas that you can take to work and keep at your desk:

1. Fruit and Cheese

You can quickly grab part-skim cheese and an apple on your way out the door. This combination can pack up to 5 grams of filling fiber from the fruit and 5 to 8 grams of protein per serving of cheese. I know the picture does not look like a grab-and-go, but It made eating cheese and fruit so much more appealing. What do you think?

2. Greek yogurt and seeds

Unsweetened Greek yogurt or low-fat cottage cheese topped with flax, hemp, or chia seeds. Seeds provide omega-3 fatty acids, essential antioxidants, healthy fat, plant-based protein, and fiber. So easy to eat (I found this excellent picture for you), but you can buy a small container of Greek yogurt during your weekend grocery shopping and bring it to work.

3. Peanut butter and fruit

Use peanut butter to dip your favorite fruit for another tasty snack. Two tablespoonfuls of peanut butter provide 8 grams of protein and about 188 calories. You can eat any type of nut butter you prefer, for that matter. Almonds and peanut butter are at the top of my snack list.

4. Avocado

Avocados are super portable and can be used as a sandwich spread or on a salad. One small avocado contains 220 calories, 9 grams of fiber, potassium, vitamin B6, and vitamin C. This is my favorite snack; I eat it with a spoon and a little salt.

5. Mixed nuts

¼ cup of mixed unsalted nuts is an easy snack while at your desk. ¼ cup packs about 160 calories and 5 grams of protein. Don’t have a measuring cup? Grabbing a small handful is about the right amount. My favorite nuts to snack on are almonds.

6. Hummus and mini carrots

Dip carrots are already cut and ready to dip into hummus. ½ cup of hummus has about 200 calories, eight baby carrots have about 30 calories, and you get 7 grams of protein from both.

These are some ideas that may keep you away from the vending machine and help you through your afternoon energy slump. But remember that you can overeat snacks too. Track your macronutrients for the day and count your snacks into your food budget to avoid overeating.