As somewhat of a snack savant I feel it’s my duty to create a guide about making the perfect healthy snack stash at work. Productivity can be seriously hampered by a case of the “hangries” so I consider this post to be a public service. You’re welcome.
Snacking can get a bad rap because it’s equated with mindless eating. However, “mindful snacking” (done when you choose the right foods in the right portion sizes) can be a great way to supplement your meals with important nutrients. Since the point is to create a snack stash that’s healthy and satisfying, I created this list based on key nutrients we need and the types of foods we commonly crave. I focused on foods that don’t need to be refrigerated so you don’t have to worry about the office fridge thief stealing your stuff.
Something crunchy. Soft food is great if you just had your wisdom teeth removed, but there’s something incredibly satisfying about crunching into food like crackers, chips, or nuts. To keep it healthier, avoid items with high amounts of saturated fat, sodium, or added sugar. Don’t worry, there are still plenty of tasty and healthier options available to you. Just maybe go for these items on the days when half your office is out “sick with the flu” so you can crunch in peace.
Suggestions:
- Cashews
- Almonds
- Air-popped popcorn (Brands I like: Lesser Evil Himalayan Pink, Angie’s, Trader Joe’s)
- Rice cakes
- Veggie chips (There are tons of options but here’s one I like)
- Whole grain crackers
Something spreadable. For better or worse we like spreads. Whether we’re smearing some on a bagel or toast, drizzling it on top of pancakes, or making a wrap, spreads are a great way to jazz up an otherwise uninspired snack or meal. You can use spreads on rice cakes, have some on fruit, or honestly, just take a spoonful by itself (no judgment).
Suggestions:
- Nut Butters:
- Almond butter
- Cashew butter
- Peanut butter (if you must)
Source of protein: Protein is a macronutrient that supports everything from muscle growth to hair growth. Every cell in our body has it and we need it to stay healthy. The right snacks can be a great way to supplement your diet with some extra protein.
Suggestions:
- Turkey jerky
- Protein bars (I like Oatmega and Quest Hero Bars; these bars have a lower sugar content and also a lot of fiber)
- Nuts
Something (mildly) sweet. As human beings we innately like sweet things – at least that’s how I rationalize my sweet tooth. But seriously, there’s research to support this. The problem with sweet cravings is they can be difficult to cure. And let’s not forget the sweeter it is, the more likely it is to have a high amount of added sugar. To satisfy a sweet craving I suggest something sweet but not overly so. It should have low to no added sugar. Check the label. If it doesn’t explicitly say how much added sugar it has, then look at the ingredients list. If sugar is one of the first things listed that’s a clue that the added sugar content may be high. When possible, I like to go for things that are individually wrapped because it’s easier to stick to portion sizes.
Suggestions:
- Individually wrapped pieces of dark chocolate
- Whole grain oat or flaxseed cookies (e.g. Kashi makes some oatmeal cookies that are pretty good, with a moderate amount of sugar and a good bit of fiber. They have oatmeal raisin flax, oatmeal dark chocolate, and chocolate almond butter. There are also oatmeal cookies by Alyssa’s cookies called “Healthy Oatmeal bites” which miraculously have no added sugar, lots of fiber, are pretty low in calories and through some wizardry still taste pretty darn good. I’ve seen these at Publix in the bakery section).
- Pitted Medjool Dates
Something salty. On the flip side, sometimes we want something salty. The sensation of a coarse morsel of salt dissolving on your tongue can be quite satisfying.
Suggestions:
- Air-popped popcorn
- Whole grain crackers
Source of fiber. Fiber is critical to keep things moving and grooving. Being constipated is not only uncomfortable, but also distracting. High fiber snack options at work help make sure you’re getting fiber throughout your day rather than having to load up at the beginning or end of it.
Suggestions:
- High fiber cereal (e.g. Kashi is a good brand)
- Protein bars like QuestBars and Oatmega which have high fiber content
- Air popped popcorn
Fruit. Gimme all the fruit! Fresh fruits offer a variety of health benefits from helping with regularity to improving skin. Since we want fruits that don’t require refrigeration we’re somewhat limited in this category but not overly so.
Suggestions:
If you want something that’s not going to spoil as quickly
- Apples
- Oranges
If you don’t mind a little pressure
- Bananas
- Mangos
- Peaches
The great thing about this list is that the categories aren’t mutually exclusive. If you’re limited on desk space you can easily pick items that do double or even triple duty (e.g. choose air popped popcorn as a source of fiber, something salty, and something crunchy or a protein bar as a source of protein, something sweet, and maybe even a source of fiber depending on the brand you choose).
What snacks do you like to keep handy when you’re at work or school? Let me know below!
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