Scrolling through my Instagram stories the other day, I saw a friend munching on sweets during her office hours — speaking to her, I realised how difficult it is for people to maintain a healthy snacking routine at work.
It definitely requires planning, but having healthy snacks on hand at the office is key for staying fuelled and focused when you need it most. Say "no" to croissants and donuts at work — a solid snack should have some protein and fibre to keep you satisfied until your next meal.
Here are a few healthy snack options you can keep right at your desk that will keep you energised:
1. Granola
A low-sugar granola is a great dry snack to keep at your desk, because you can eat it plain or add it to different meals through the day — with milk from the office fridge, over a portion of Greek yogurt for extra protein, or added to salad for crunch.
2. Apple + Nut Butter
Instead of reaching for a candy bar or cookie, try apples with peanut or almond butter — you'll get protein, fibre, minerals and vitamins in a small package. Try to pick a nut butter without added sugar; trust me, you won't need it.
3. Roasted Chickpeas
Roasted chickpeas are easy to carry around and have a good shelf life to store at work. A handful is power-packed with fibre, carbohydrates and protein — a good portion will keep you full for a long time without pinching your pocket.
4. Seeds and Nuts
Seeds and nuts are a source of protein and good fat, and are easy to store, quick, and not messy. They're great by themselves and even better on top of salad, yogurt, or oatmeal. Favourites include pumpkin seeds, sunflower seeds, almonds and walnuts — but everything from pistachio to chia, hemp and pecans are great for snacking.
5. Hummus and Carrots
Hummus is a delicious dip made from chickpeas, tahini, garlic, olive oil and lemon juice that goes great with carrots or zucchini. Hummus contains fibre, protein and healthy fats, while carrots are loaded with beta carotene, a precursor for vitamin A.
6. Home-made Energy Balls
Energy balls are typically made from oats, nut butter, a sweetener, and other add-ins like dried fruit. Depending on the ingredients, they're high in fibre, healthy fats, protein and several vitamins and minerals.
Recipe: combine 1 cup (80 grams) of rolled oats with 1/2 cup (128 grams) of peanut/almond butter, 2 tablespoons (14 grams) of ground flax seeds, and 2–3 chopped dates. Roll spoonfuls into bite-sized balls and enjoy as a treat throughout your workday.
7. Rice Cakes
Rice cakes may be famously flavourless on their own, but they're the perfect vessel to top with almost any kind of spread — a bit of nut butter for something sweet, or guacamole or hummus for a quick, savoury treat.
Bottom line
Having healthy snacks on hand at work is a great way to stay energised, focused and productive. The snacks in this list are easy to make, nutritious, and can be stored at your desk. With such tasty options, you can easily stick to a healthy diet at home, at work, and on the go.
