Healthy Snacks for Work

Tuesday, September 15th, 2020

What’s a work day without the requisite snacks? When hunger strikes, it becomes all too easy to mindlessly start noshing on whatever’s available, which is why it’s important to make sure there are plenty of healthy options ready to go. 

We’re providing a few of our must-have healthy snacks for work to keep your energy up and your appetite satisfied. They’re easy to make and fit easily inside our S’well Eats food bowls or S’nack by S’well food containers so you can take them with you in the car, to the office or wherever your desk may be set up for the day. 

Ants on a Log

One of the best throwback healthy snack ideas for work is the childhood classic, Ants on a Log. This go-to snack of peanut butter spread on celery sticks and topped with raisins serves as a simple joy even into adulthood. If celery sticks aren’t your top option, swap in your favorite crunchy fruit instead. 

Apples and pears are tasty options that make for quick, filling snacks. The fruit contains fiber, and the peanut butter works as a top source of protein. You can always use a different nut butter as well, such as almond or cashew, and it would be equally as delicious. 

Mini Yogurt Parfait

Yogurt and granola don’t have to be reserved only for breakfast. Making a mini yogurt parfait tops the list of healthy snacks to bring to work and eat anytime during the day. Yogurt contains probiotics that benefit gut health. Plus, the berries contain antioxidants and provide an extra serving of fiber for your day. 

Layer the yogurt with whatever fruits you’d like based on what’s in season. Blueberries, strawberries, and raspberries always work well. Then, sprinkle on granola or chia seeds with a drizzle of honey for extra sweetness for a snack that takes no time at all to make.

Homemade Trail Mix

If you’re a steady snacker and want to skip digging into a bag of greasy chips or a preservative-filled snack box, make a big batch of homemade trail mix ahead of time to divvy out during the week. This allows you to choose the ingredients and limit the amount of salt that’s added. Rely on spices, such as garlic powder, lemon pepper, and cayenne to give your trail mix full flavor without added sodium. 

To make, mix together rice or wheat square cereal, pretzel sticks, nuts, and wasabi peas with your chosen mixture of spices and a few dashes of worcestershire sauce. Spread out evenly onto a baking sheet. Bake for one hour in the oven at 250 degrees, stirring every 15-20 minutes to allow everything to toast evenly. Once cooled, store in reusable snack containers for one of the most craveable, healthy snacks for work.

Baked Kale or Sweet Potato Chips

If you simply can’t pass up your chip craving, there are plenty of alternative options available on the market today that are lower in fat, cholesterol, and salt. However, you can also make your own homemade version using fresh produce. This allows you to control the amount of salt and oil added.

Kale and sweet potatoes are both vegetables that make for flavorful chips. Each provides a healthy dose of vitamins and nutrients. Kale contains vitamins A, K, and C, among others, and sweet potatoes are rich in vitamins B, C, and D, as well potassium and magnesium.

Like with homemade trail mix, you can make baked veggie chips ahead of time to last the entire work week. First, thoroughly wash and dry kale leaves, tear from their rough stems, and spread out on a baking sheet. Sprinkle with olive oil and sea salt to roast for approximately 10-15 minutes in the oven set at 300 degrees. Keep an eye on them as they bake, since the leaves can quickly turn from crispy to burned.

For sweet potato chips, wash the skins and dry. Slice thinly and sprinkle with sea salt, pepper, and a little bit of cinnamon, if you want to amplify the sweetness. Bake at 400 degrees for 20-25 minutes until the flesh is tender and the skins are crisp. 

Fresh Fruit Salad

One of the easiest healthy snacks to eat at work is a fruit salad. It’s a way to use up fresh produce before it spoils and give yourself an extra dose of vitamins, fiber, and antioxidants. Plus, fruit does wonders for Pick fruits that are in season for the freshest, tastiest options. 

For example, strawberries, grapes, and watermelon are best in the summertime, while apples and bananas are better to eat during the winter months. Chop up a colorful mix and a drizzle of honey or a squeeze of lime for a boost of sweetness or tartness.

Veggie Sticks and Dip

Make eating your vegetables more exciting by whipping up healthy homemade dips. Hummus or yogurt-based dressing is a savory pairing with thinly cut carrots, zucchini, bell peppers, and other vegetables to snack on throughout the day. Chickpeas are a quality source of fiber and Greek yogurt offers calcium and probiotic benefits. 

To make hummus at home, simply blend one can of drained and rinsed chickpeas, one-third cup of tahini, garlic, lemon juice, cumin, and salt. Then, drizzle in olive oil as you continue to blend to reach the consistency and taste you’d like. For a basic dressing, mix Greek yogurt with a package of dry ranch mix. Simple, tasty, and healthy – just like we like it!

Guacamole

Avocados provide monounsaturated fat, the heart-healthy fat. When mixed with chopped onions and jalapenos, a squeeze of lime, and a dash of salt, you have a fast and easy homemade dip. Eat with veggies or baked veggie or tortilla chips for a great snack that’ll keep you satisfied between lunch and dinner. 

Use it to top whole wheat toast, to spread on your favorite brand of rice cake, or as a substitute for mayonnaise on your sandwiches. It gives the rich, creamy texture of avocado without the added cholesterol or saturated fat of mayo or aioli. 

Snack Bento Boxes

Make the most of your creative healthy snacks for work putting together snack bento boxes full of your favorite snacks. Eating smaller meals throughout the day helps to boost your metabolism and maintain your energy levels. Crackers and cheese, sliced fruits and vegetables, and a handful of pumpkin seeds or cashews are excellent choices to have on hand. 

Hard-Boiled Eggs

Although it may not be as fun as a bento box, a solid make-ahead snack is hard-boiled eggs. They’ll last for approximately a week stored in the fridge. Simple season with salt and pepper or a dash of hot sauce. In addition to their protein punch, they’re also rich in vitamins K2 and B12. Plus, they’re filling enough to get you through the stretch of a morning or an afternoon slump without weighing you down. 

Chia Pudding

Chia pudding has been in the spotlight for the past few years as one of the tastiest healthy snacks for work. Chia seeds contain a high source of fiber and antioxidants, which aids heart health and helps to reduce inflammation in the body. These tiny seeds take on a jelly-like consistency when immersed in liquid to provide an interesting texture for this simple snack. 

All it takes to make it is a tablespoon of chia seeds, one-third cup of water, one tablespoon each of cocoa powder, and peanut butter. Mix the chia seeds and water together in a bowl and allow to refrigerate for at least 30 minutes. Then, add in the cocoa powder and peanut butter and mix well.

Looking for more tips to support your health? From healthy skin to post-workout drinks, we’ve got you covered

Tips for Eating Healthy During the Week

Between scheduled meetings and looming deadlines, it can be challenging to find time to stop for a proper lunch let alone a healthy snack. By having several of these options on hand, it’s easier to honor your body with proper nutrition during the week without overindulging on snacks high in salt, fat, or cholesterol. Here are a few other tips to help you stay energized, focused, and ready to work. 

Prep Snacks Ahead of Time

During a work day, you may have limited time to run to the kitchen and prepare a healthy snack. It’s much easier to grab a handful of chips or cookies to temporarily feed your appetite. Set yourself up for healthy snacking by prepping at the beginning of the week and storing snacks in reusable containers.

Whip up dips, cut up fruits and vegetables, boil eggs, and bake any snacks necessary so they’re ready to go when you are. It’s all about creating healthy habits. Get a head start on the meal and snack planning and do everything at once when you have the time already carved out. 

Schedule Your Snacktime

Having a set time for snacks may seem impractical, but setting an alarm or calendar notification reminds you to take a break from your computer or workstation and walk around the block, rehydrate, and possibly eat a snack. If you wait until your stomach is growling, it’s likely you’ll overeat or reach for whatever snack is most convenient, not necessarily the healthiest. 

Create a Challenge with Your Team

With a majority of people working from home right now, remote share snack ideas and recipes with co-workers and see who can come up with the most creative idea. Or, schedule a virtual break together to enjoy catching up without talking about work. This will keep you accountable for following a healthier snack plan. 

Switch It Up

For a long time, health foods were given a bad rap because the perception was there was no flavor or the foods were boring. With all the available pre-packaged options and creative whole food snacks available today, there’s no reason why healthy snacking has to be flavorless or boring. When you get stuck in a rut, switch it up. Try a new fruit or vegetable or add some heat or sweetness to your snacks by using spices, many of which contain their own antioxidants. 

Companies want their employees to stay healthy. Boost your immune system by being mindful of what you’re eating and drinking throughout the day. You may be surprised how easily a daily soda and a small bag of chips add up over time. Replace these options with naturally-flavored water and a handful of homemade trail mix, chia pudding, or any other of the endless healthy snack ideas for work that you create. 

 

Sources: https://www.healthline.com/nutrition/11-reasons-to-eat-berries#TOC_TITLE_HDR_4https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss