15 Healthy Snacks for the Office


Come to work prepared with healthy snacks, and you’ll improve focus, increase productivity, and avoid packing on pounds. Here are fifteen snack foods to help you stay satisfied.

  1. Walnuts– Walnuts are high in heart-healthy omega-3 fatty acids and antioxidants. Pair a handful of walnuts with a piece of low-fat cheese, your favorite fruit, or a bowl of oatmeal for a fiber-rich morning snack that will help you feel full longer.
  2. Apples– Apples are loaded with pectin, which helps suppress your appetite. Eating an apple mid-day helps control blood sugar and may aid in weight loss. Have it with a spoonful of nut butter (cashew, peanut, almond) to add muscle-building protein and healthy fat.
  3. Greek Yogurt– Greek yogurt has twice as much protein as regular yogurt. Plus, it contains healthy bacteria, known as probiotics, to keep your digestive tract healthy. Top 6 to 8 ounces of Greek Yogurt with ¾ cup of berries for a mid-day snack.
  4. Green Tea– Research has shown that green tea helps lower cholesterol and decreases the risk of diabetes and stroke. What’s more, it boosts metabolism to help you burn fat. Drink two to three cups of green tea throughout the day to reap the benefits. If you’re sensitive to caffeine, don’t drink green tea after 3 p.m.
  5. Beef Jerky– Beef jerky is a great source of protein and comes in a bunch of flavors for variety. Opt for the 96% fat-free jerky when possible. Eat 1 to 2 servings of jerky with a piece of fruit, such as an apple or pear, for a balanced snack.
  6. Oatmeal and Blueberries– Complex carbs like oatmeal provide steady, long-lasting energy, and help you feel full longer. Top off 1/2 cup of hot oats with 1 cup of fresh blueberries, which are packed with nutrients that help promote brain function.
  7. Spinach Salad– Mix up a fresh salad with 2 cups of spinach (rich in energy-boosting magnesium), 1 cup of antioxidant-packed strawberries, and 1/2 cup of black beans and one large hard-boiled egg for extra protein.
  8. Oranges and Almonds– Staying hydrated helps you stay energized. In addition to drinking water throughout the day, eat fruits like oranges, which are 90 percent water. Pair one large orange with an ounce of raw almonds, which are loaded with fiber, protein, and heart-healthy fat.
  9. Carrots and Hummus– 10 carrots pair well with 1/2 cup of hummus. This low-calorie combo is packed with beta-carotene, fiber, and healthy fat to help you feel full throughout the afternoon.
  10. Low-Fat Cottage Cheese and Pineapple– Half a cup of low-fat cottage cheese is high in protein and calcium, while 3/4 cup of fresh pineapple offers a sweet topping that can decrease inflammation in the body and improve digestion.
  11. Yogurt, Granola, and Cherries– Yogurt contains probiotics, which are known as the good bacteria needed for a healthy digestive tract. Add some crunch to 1 cup of yogurt by mixing in 1 cup of low-fat, fiber-rich granola and 1/2 cup of dark cherries for a punch of antioxidants and phytonutrients.
  12. Kashi Cherry Chocolate Granola Bar– While an unprocessed snack of fresh fruits and veggies is preferable, stock your desk drawer with granola bars to bail you out when you’re crunched for time. Kashi granola bars are packed with fiber, and they make a great on-the-go snack.
  13. Pear and Cheese– This simple snack is low in calories and perfect for portion control. A pear and a fat-free mozzarella cheese stick are rich in calcium, vitamin C, potassium and fiber.
  14. Apple and Almond Butter– Pair an apple with 2 tablespoons of almond butter for a heart-healthy, cholesterol-lowering snack packed with healthy fat and fiber.
  15. Edamame– Snack on a 1/2 cup of edamame for a delicious, calorie-controlled snack that’s rich in fiber and protein. You can buy edamame fresh at the supermarket or keep a bag of frozen edamame in the freezer.

Source: http://www.coreperformance.com/knowledge/wellness/how-to-eat-healthy-at-work.html

Leave a comment