In today’s fast-paced work environment, it’s easy to give in to the convenient calls of potato chips and sweet candy during that midday slump.
However, making mindful choices when it comes to snacking can make a huge difference in your mood and energy levels, minus the post-snacking guilt.
Here are eight delicious and nutritious snack options that are perfect for the office.
1. Nuts
Nuts are a powerhouse of nutrients, healthy fats and protein.
Being high in unsaturated fats make nuts a good option for those who are looking to lower their cholesterol levels.
Packed with fibre, nuts can help us feel fuller, which comes in handy later in the day when we find ourselves stuck during the evening rush hour on the way back before dinner.
Whether you prefer almonds, walnuts or cashews, keeping a stash of nuts within reach can provide a satisfying crunch while keeping hunger at bay.
Keeping in mind the oil and salt content of traditional roasted nuts, it’s best to stick with the raw or dry-roasted variety, both of which are easy to store on your desk.
And keep track of how many you eat as nuts are high in calories.
2. Seeds
Seeds such as pumpkin seeds, sunflower seeds and chia seeds are packed with essential nutrients like protein, fibre and healthy fats.
Like nuts, they can be enjoyed on their own as a crunchy snack.
Pumpkin seeds, for example, are rich in magnesium, which is important for bone health and muscle function.
Meanwhile, chia seeds are loaded with omega-3 fatty acids, which are beneficial for heart health.
Seeds are also convenient to store and easy to portion out for a quick and healthy snack at your desk, making it easy to grab a pack for a quick snack break.
3. Freeze-dried fruit
For a sweet and crunchy snack that doesn’t risk dripping juice onto your keyboard, reach for freeze-dried fruit.
Unlike traditional dried fruit, freeze-dried fruit achieves its crunchy, airy texture through the process of freeze-drying, which occurs at low temperatures, allowing it to retain heat-sensitive nutrients like vitamin C.
Freeze-dried fruit is commonly just as sweet, if not sweeter than its fresh counterpart, all without any added sugar.
With the water content removed, this snack has better shelf life and storability with its lightweight and compact size.
Whether you prefer strawberries, durian or mangoes, these crispy treats are sure to become a favourite in the office.
4. Yoghurt
Tangy and creamy, yoghurt is not only delicious but also rich in probiotics, which are beneficial for gut health and digestion.
Jam-packed with nutrients and minerals, a single cup of yoghurt carries half the day’s calcium requirement, which is needed for strong bones and teeth.
Yoghurt can be easily customised with toppings and add-ons like fruit or granola for added crunch and flavour, making it as versatile as a blank canvas.
Single-serve yoghurt containers can be easily enjoyed from the comfort of your desk, but storing it in the pantry’s fridge can mimic enjoying a cool dessert on a hot and sunny day.
Opt for varieties like Greek yoghurt for an extra protein boost, or dairy-free yoghurt for those with lactose intolerance.
5. Roasted seaweed
Seaweed may not be the first thing that comes to mind when you think of office snacks, but it’s a surprisingly nutritious option.
Low in calories, but rich in fibre, roasted seaweed snacks are satisfying and help curb the craving for crunchy, salty, deep-fried potato chips.
Seaweed also contains vitamins and trace minerals like iodine for thyroid function and is even a brilliant plant-based source of omega-3 fatty acids for vegetarians and vegans.
Plus, they come in convenient individual packs, making them perfect for tucking into your desk drawer.
6. Granola
Granola is a tasty and versatile snack option that combines oats with various toppings and add-ons, baked to a crunchy golden brown.
It’s often made with honey or maple syrup for sweetness, making it a satisfyingly crunchy and mildly sweet treat.
Granola is usually enjoyed at home with a bowl of milk or yoghurt, but with varieties like banana cake or salted caramel-flavoured granolas available on the market, it can be eaten on its own for a delicious and energising snack that will keep you fuelled throughout the day.
Or better yet, you can also make your own granola at home to customise the ingredients and control the sweetness level.
7. Dark chocolate
Don’t worry, we’re not talking about the high-calorie milk variety that’s loaded with added sugars.
Dark chocolate, which has a high cocoa content of 70% and above, can be a good source of healthy antioxidants and minerals.
Cocoa beans naturally contain flavonoids, which can benefit our brain health and improve cognitive function.
The next time a sweet craving hits, reach for a square or two of dark chocolate for an instant pick-me-up during the workday.
8. Instant oatmeal
Instant oatmeal packets are a convenient and nutritious option for busy morning or afternoon snacks.
Oatmeal is high in fibre and protein, which can help keep you feeling full and satisfied until lunch or dinner time.
Simply add hot water or microwave it for a warm and comforting snack that’s perfect for any time of day.
Feeling creative?
Oatmeal packets usually come in a range of different flavours, but you can always customise your oatmeal with toppings like fresh fruit, nuts, or a drizzle of honey or nut butters, for added flavour and texture.
Oats are also rich in antioxidants and can help lower cholesterol levels, making them a heart-healthy choice for snacking.
With these eight healthy snack options on hand, you can stay fuelled and focused throughout the workday to get even the most brain-wracking of tasks done.
Your body will thank you for making simple swaps and choosing nutrient-rich foods to support your health and well-being, while enjoying delicious snacks that satisfy your cravings.
