In this digital era, the world is changing every day and so our food habits. This change of food habits has a negative impact in our health resulting to increase in obesity and diabetes. To overcome this issue, healthy snacks can help us. Now-a-days, our work life is so challenging that sometimes we even prefer to skip our breakfast to reach the workplace on time or for client meetings even when we work from home.
To control our hunger, we turn to snack during work hours. It is something practically intolerable to avoid. But still, we can consider snacking as a bridge between meals. It holds you over until you can eat a well-balanced and nourishing meal.
On the other hand, everyone knows how difficult it is to eat healthy snacks at work. But, consuming nutritious and healthy snacks during work can keep you energized, focused, and productive.
“The most important thing is to snack on things that are filled with real food and nourishing ingredients that will leave you feeling energized and happy. – Ella Woodward”
Do you struggle to find healthy snack options as a diabetic and obese patient? Here, are 25 popular and healthy office snacks that you can have on hand to quell your hunger pangs promptly. Each snack is nutritious and gives you many health benefits. So, let’s check it out!
(1) Almonds
Almonds are a great office snack, which is enriched with proteins, vitamin E, antioxidants, magnesium, potassium, and healthy fats. It can help oxygen and nutrients to flow easily through our blood and keep our skeleton healthy. It aids in controlling blood pressure, blood sugar levels, bad cholesterol, lowers the risk of bone fractures and breaks. Have a handful of the almonds in your workspace and take them whenever you feel starving.
(2) Walnuts
Walnuts are an excellent office snack, enriched in omega-3 fatty acids, fiber, vitamins, minerals, and have a higher rate of antioxidants than any other snacks. It can improve our brain health, gut health, heart health, blood cholesterol, and physical functioning. It can prevent heart disease, weight control, type 2 diabetes, and cancer. Having a handful of walnuts every day during your work will give you many health benefits.
(3) Peanuts
Peanuts are another good choice for office snacks, which are a plant-based source of protein and are rich in various vitamins, minerals, healthy fats, fiber, and many plant compounds. Peanut maintains our heart health, aids in healthy weight gain and controls our blood sugar levels. It can also reduce the risk of gallstone formation, obesity, and type 2 diabetes. Taking a handful of peanuts whenever you feel hungry at your working time is another good option.
(4) Apple
Apple is an exceptionally healthy fruit and surely, we all know the saying “An apple a day keeps the doctor away.” It is a rich source of antioxidants, vitamin C, potassium, and dietary fiber. It helps to strengthen your lungs and bones, good for the heart and gut and also improves your immune power and memory. It can lower the risk of diabetes, cancer, asthma, and stomach injury from NSAIDs. Have an apple in your work area and eat them fully for the greatest benefits.
(5) Banana
Bananas are one of the best healthy office snacks, which contains high potassium, pectin, fiber, antioxidants, and vitamin C as well as B6. It helps for better digestion, maintains good heart health, strengthens the nervous system and increases the production of white blood cells. It aids in reducing overweight (especially when consumed on an empty stomach), blood pressure, and kidney disease. Bananas are not only a healthy fruit but also a convenient snack for your work zone.
(6) Berries
Berries are delicious and tantalizingly colorful office snacks, which are enriched with antioxidants, fiber, several vitamins, and minerals. It improves your blood sugar level, skin, and heart health. It helps to control inflammation, cholesterol level, muscle damage, risk of cancer, and obesity. Take a bowl full of your favorite berries on your office desk and consume it whenever you need.
(7) Carrot
Carrots are perfect and healthy office snacks, which are rich in beta-carotene, fiber, vitamin K1, potassium, and antioxidants. It boosts your digestion, immunity, eye, heart, skin, and bone health. It helps to reduce cholesterol level, risk of cancer, blood pressure and aids in weight loss. Juice them or eat as a raw carrot to keep you satiated for a longer time.
(8) Cucumber
Cucumbers are refreshing and nutritious office snack, which contains 95% of water, soluble fiber, vitamin C as well as K, antioxidants, phytonutrients, potassium and some other minerals. It is ideal for promoting hydration, regular bowel movements, clear vision, skin health, and immune system. It helps to control blood sugar, weight loss, osteoporosis, and heart disease. Whenever you feel dehydrated, eating a bowl of sliced cucumbers will keep you hydrated.
(9) Trail Mix
Trial mix, typically a combination of granola, dry fruits, nuts, and sometimes chocolates are delicious and convenient office snacks, which are rich in proteins, vitamins, healthy fats, antioxidants, and fiber, etc. It has the benefits of reduced risk of heart attack, cardiovascular disease, inflammation, hypertension, and diabetes. Have a handful of trail mix blend on your desk and munch them, it will provide you instant energy while you are loaded with work.
(10) Pumpkin seeds
Pumpkin seeds are impressive and highly nutrient office snacks, which are a great source of protein, beta-carotene, fats, iron, calcium, zinc, antioxidants, omega-3, and omega-6 fatty acids. It helps to regulate your blood sugar, blood pressure, sleep cycle, bone strength, and heart health. It also helps to control obesity, risk of cancer, diabetes, skin acne, stress, and anxiety. You can keep the roasted pumpkin seeds at your desk and have them as a snack.
(11) Sunflower seeds
Sunflower seeds are remarkable and healthy office snacks, which are rich in vitamins like thiamine, riboflavin, B1, and B6, minerals like iron, magnesium, and manganese, plant compounds like flavonoids and phenolic acids, etc. It protects your body against heart disease, chronic inflammation, high cholesterol, diabetes, anemia, and cancer. Consuming the crunchy seeds around 30 grams per day gives you various health benefits.
(12) Fruit Juice
Fruit juice is a quick and convenient office drink because you can find all kinds of nutrients, vitamins, minerals, and antioxidants in it. It can boost your immune system, heart health, skin tone, bone development, DNA repair activity, and iron absorption, etc. It helps you remain hydrated and refreshing, drink your choice of fruit juice blend whenever you feel thirsty.
(13) Protein shake
Protein shakes are an easy and healthy office drink, which is rich in protein, contains some carbohydrates and little fat. It helps to build muscle, lose weight, and get enough protein to support metabolism. There are lots of ready-to-drink protein shakes available in the market which provides an instant source of energy and helps to satisfy your appetite as a snack.
(14) Green smoothie
Green smoothies are the perfect pick-me-up and nutritious snack at work, which contains fiber, protein, minerals, vitamins, and healthy fat. It improves your blood flow, oxygen supply to the brain, and regulation of blood pressure. Consuming a cup of smoothie in the mid-afternoon will energize, refresh and help you get back to your business with a sharp mind.
(15) Dark Chocolate
Dark chocolate is an excellent and satisfying work snack, which is rich in serotonin and magnesium and acts as a natural stress reliever. It also contains zinc, iron, and antioxidants. It regulates blood pressure, maintains proper heartbeat levels, boosts your memory, and strengthens immunity. Having some bars of chocolate keeps you more energetic and focused on the tasks at your hand.
(16) Dates
Dates are popular and very healthy office snacks, which are enriched in carbohydrates, potassium, magnesium, iron, vitamin B6, antioxidants, fiber, and copper, etc. It promotes regular bowel movements, brain function, bone health, and blood sugar levels. It reduces the risk of diabetes, heart disease, Alzheimer’s disease, and cancer. Definitely, dates are worth consuming when you feel, your energy level is reduced during your regular work.
(17) Roasted Chickpeas
Roasted Chickpeas are delicious and crunchy office snacks, having the source of proteins, vitamins, minerals.. It helps to control weight, maintains bone health, muscle strength, controls appetite, blood sugar, helps in enhancing digestion and reducing the risk of several chronic diseases. snack it frequently for the aforementioned health benefits whenever you feel hungry.
(18) Multi-grain crackers
Multi-grain crackers are a good choice for office snack, which holds fiber, vitamins, minerals, nutrients, iron, selenium, magnesium, carbohydrates and protein. It reduces the risk of type 2 diabetes and cardiovascular disease, regulates appetite and cell growth. It is a good source of energy and a great idea to snack them when you feel hungry.
(19) Rice cakes
Rice cakes are light and convenient office snacks, which are primarily prepared from puffed rice and salt. The neurotransmitter known as serotonin in rice cakes helps to regulate the mood. It is low in calories, fiber, and protein, which is great for people who are on diet. To balance the effect, it is good to combine the rice cakes with other protein and fiber food for better health benefits.
(20) Dried fruits
Dried fruits are satisfying and handy office snacks, which are loaded with micronutrients, vitamins and minerals, fiber, and phenolic antioxidants. It maintains healthy heart and bones, blood sugar level, better immunity body weight, the skin healthy and wrinkle-free. It fights against constipation, cancer, stress, and depression. Taking a handful of dried fruits can improve the way you look and feel fresh while you are starving.
(21) Veggie chips
Veggie chips are good alternative office snacks for conventional potato chips, which supply some range of vitamins, carbohydrates, fiber, and fats. It helps to reduce the risk of heart disease and cancer. It is a better choice than potato chips, in terms of fat and sodium alone, and also making your veggie chips is another smart way to make your snack more nutritious.
(22) Popcorn
Popcorn is a perfect and popular office snack, which is filled with antioxidants, vitamins, fiber, magnesium, phosphorus, manganese, and zinc. It helps for better blood circulation and improves digestive health. It decreases the risk of heart disease, obesity, and diabetes. For better health benefits, stick to plain popcorn and you can mix with some herbs and spices for enhanced flavors.
(23) Protein bars
Protein bars are convenient and nutritious office snacks, which are rich in micronutrients like calcium, iron, magnesium, potassium, phosphorus, vitamin E as well as B, protein, and fiber. It supports healthy weight gain, muscle gain, and a great meal replacement. Crunching the protein bar whenever you are hungry, is a quick way to add protein and other nutrients to your busy workstyle.
(24) Lentils
Lentils are common and extremely healthy office snacks, which are power-packed with protein, fiber, antioxidants, vitamin B, magnesium, zinc, iron, manganese, and potassium. It can improve your overall gut function, protect against chronic diseases, blood sugar level, red blood cell formation, and aids in weight loss. Consume a cup of boiled lentils which will keep you feel energized and satiated for a long time.
(25) Oatmeal
Oatmeal is a great office snack, having carbohydrates, beta-glucan fiber, protein, vitamins, minerals, and antioxidants. It helps to lower your blood pressure, cholesterol level, blood sugar, weight and increases the growth of good bacteria in the digestive tract. It is better to choose less processed oatmeal to keep you feel satiated for a longer time.
Final Thoughts
Eating healthy snacks at work is a great option to keep you energized and more productive in your busy workstyle. The above-discussed lists are easy to make, handy, and convenient to store at your workspace or in your office pantry. So, keep these healthy snacks whichever is comfortable for you, and consume them whenever you are piled up with lots of work, which will give you numerous health benefits.
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