…IDEAL for when hunger strikes at your desk.
We’ve all been there; wolfing down our packed lunch at 10am from a mix of boredom and hunger. And we’ve all felt the shame and emptiness that follows. Indeed, eating well and healthily in the office is tough, with temptation lurking at every turn, with the excuse to head to the staff room and open the fridge for a little break just too appealing. And you wanted want to come back empty handed, hey? You’d blow your cover…
The answer? Healthy, affordable snacks to keep the wolf from the door until lunchtime or give you a much-needed energy boost to get you through until you click ‘Shut Down’. With that in mind, here are 10 of the best healthy office snacks, IDEAL for when hunger strikes at your desk and you’re a long way from lunch or dinner.
Popcorn
A bowl of popcorn is arguably one of the most satisfying snacks around. Though a big box wolfed down at the cinema seems like the antithesis of a ‘healthy snack’, popcorn does, in fact, fall in the ‘good-for-you’ category if you avoid all that added sugar and salt found in many supermarket versions.
As Medical News Today explains “popcorn can either be good or bad for a person’s health, depending on what goes into making it. On its own, without any added sugar or salt, popcorn makes a nutritious, healthful snack”.
So, instead of buying the pre-popped type, buy some kernels and pop them in the office’s microwave by using a microwave-safe bowl and plate. And instead of salt or sugar, you can try adding some chilli or paprika for flavour. Result!
Edamame
Edamame beans are young soybeans that are often served in their pods and lightly salted. Sprinkled in a healthy dose of flakey sea salt, they’re even better.
Anyway, they are a fantastic source of protein, fiber, and essential vitamins and minerals such as vitamin K and folate. Edamame is also rich in antioxidants and has been linked to various health benefits, including a lower risk of heart disease and improved bone health.
For a convenient office snack, you can find them pre-cooked and ready to eat. Just pop a handful for a satisfying crunch and a boost of energy.
Unsalted Nuts
Unsalted nuts are a great snack in between the meals, as they’re great at satiating that nagging hunger every office worker seems to suffer from on a daily basis. This is because they’re high in protein and polyunsaturated fats, which are known to suppress appetite. But remember that even though they’re healthy (and damn delicious, we might add) the calories they contain can quickly add up to a rather big number. For instance, 1 ounce of almonds, which is around 23 almonds, contains 163 calories. Resist the urge to overindulge!
Whilst we’re on the subject, if you’re having a slice of toast in the office, why not adorn it with a natural nut butter, such as peanut or almond butter?
This is a great healthy snack option (when paired with brown bread, of course) since one portion of peanut butter contains 8 grams of protein and around 3 grams of fibre; great for curbing a growling appetite. Of course, the vehicle makes it more enjoyable, but it doesn’t have to be bread. Instead, you could spread the butter on rice cakes or a slice of apple.
Dried Fruits
Psychologically, dried fruit just seems more ‘snackable’ than the fresh stuff. And that’s just fine; they contain minerals and vitamins just as their fresh versions do, but are much easier to store and can be preserved for much longer.
Some of the most popular dried fruits include apricot, dates, raisins and figs; ideal for having on the desk for a little pick-me-up in that mid-afternoon slot when your focus always seems to slip.
When shopping for dried fruit, remember to choose those without added sugar and don’t eat too much of it. As Holland & Barret explain, “on one hand, dried fruit can improve the quantity of fibre and nutrients you get in your diet. However, dried fruits also contain large amounts of sugar and the number of calories in dried fruits is often higher”.
Whole Grain Crackers With Cottage Cheese
Whole grain crackers paired with cottage cheese make for a balanced snack that’s rich in fiber and protein. The whole grains provide a steady source of energy, while the cottage cheese offers a creamy texture and is packed with casein protein, which is known for its slow digestion, keeping you fuller for longer. Opt for low-fat cottage cheese to keep the calorie count in check. You can also add a sprinkle of herbs like dill or chives for extra flavor.
Roasted Chickpeas
Roasted chickpeas are a crunchy, nutritious snack that’s high in protein and fiber. They’re also a great source of iron, magnesium, and potassium. You can easily make them at home by tossing canned chickpeas in a bit of olive oil and your favourite spices, then roasting them in the oven until crispy. They’re perfect for stashing in your desk drawer and munching on when you need a savory snack that won’t weigh you down.
Nature’s Candy AKA Fruit
Yep, fruit is nature’s ready-made snack. Sweet and full of vitamins and other nutrients, it’s ideal to reach for when you need a pick me up.
Bananas are perfect if you have a craving for something sweet, since they’re cheap, healthy and super tasty, in contrast to a bar filled with sugar and unhealthy fats. Bananas contain significant amounts of vitamins B6 and C, as well as fibre and potassium, so not only do they keep you full through ‘till lunch, but they can also do wonders for your skin, keep your blood pressure on the right level and get rid of the excess of cholesterol. Basically, is there anything a banana can’t do?
Grapes, or as we like to call them, ‘nature’s candy’, are another ideal snack for the office. As Healthline explains, “When you bite into a grape, you get more than a burst of juicy, sweet, goodness. You also get a dose of nutrients and antioxidants that may help you stay well”.
They go on to explain that grapes are “low in calories and virtually fat-free”. Result.
And an even better result? You can even book fresh fruit deliveries to any office in the UK on this website. There really is not excuse!
Ideal tip: If you want a bit more of a substantial snack, try topping a crostini with peanut butter and grapes – it’s a little PB&J, but with grapes instead of jam.
Vegetable Sticks With Hummus
Hummus and vegetables are a great source of the nutrients that your body needs. Due to hummus boasting high levels of good fats provided by olive oil, and all the goodness which chickpeas bring (a good source of iron, protein, calcium and fibre), it’s one of those snacks which tastes unhealthy but is actually quite the opposite.
Just watch the salt levels in shop-bought versions, and if you can, make your own. As one dietitian told the Independent, “Not all hummus is created equally…the quality of commercial hummus varies widely and not everything you see on the store shelves is traditionally made. Some have excess oil and sugar”.
And for the dipping? There are so many veggies you can choose from – carrots, celery, bell peppers…something crunchy and long enough are the only prerequisites. Raw and adulterated, this is a fantastic way to rack up your five-a-day, fast.
Read: Ways to get your kids eating more vegetables
Yoghurt
It’s good to keep yoghurt in your office’s fridge, to be enjoyed over cereal or on its own, as it is high in calcium and protein as well as probiotics, potassium and magnesium. Also, the ‘good bacteria’ it contains can aid digestion, promote positive gut health and whose presence is increasingly being linked with a much improved overall health.
Be mindful of overly sweetened yoghurts and instead opt for a lighter Greek yoghurt or a bottle of Yakult, which turns those probiotics up to the max.
Dark Chocolate With Almonds
For those moments when you’re craving something sweet (that would be all the time, then) but still want to keep it healthy, a small portion of dark chocolate with almonds is an excellent choice. Dark chocolate is rich in antioxidants and can improve brain function, while almonds add crunch and are full of healthy fats, protein, and fiber. Choose a dark chocolate that’s at least 70% cocoa to maximise the health benefits and keep added sugars to a minimum. Remember, moderation is key with this indulgent snack.
And with that, we hope you make it ‘till dinner!