Healthy Snacks for Work:
Healthy Snacks for Work: It’s hard to focus at work if you feel tired and lethargic, which is why many people choose to bring snacks with them in order to keep their energy levels up throughout the day.
However, many popular snacks have unhealthy ingredients that can cause weight gain, and others contain too much salt or sugar, which isn’t great for your health either.
If you want to maximize your energy at work without eating too much junk food, pay attention to these 8 healthy snacks for work that will keep you energized all day long.
Nuts contain a lot of good fats and fiber. Good fat helps keep you full, and as long as you don’t eat too many, it won’t affect your waistline.
Almonds, pistachios, peanuts and cashews are all ideal options to pack in your bag. We like that nuts are portable—you can throw them in your lunch bag or even have a few before bedtime if you stay up late writing emails or working on a project.
Pistachios provide loads of antioxidants, while almonds offer healthy monounsaturated fats that help lower cholesterol and improve heart health. Nuts also taste great when sprinkled on top of oatmeal or yogurt!
If you’re looking for a quick, easy breakfast that won’t put you on your butt all morning, cereal is a solid choice. Just be sure to read labels and watch serving sizes to keep your calories in check—it’s easy to unknowingly consume too many when you rely on prepackaged boxes or bags.
Better yet, steer clear of sugar-loaded cereals and go with one that contains whole grains, high in fiber and protein; like Kashi Heart to Heart Organic Honey Toasted Cereal.
The company was founded by a nutritionist who wanted to create an organic product that helped people eat better overall so it’s no surprise it meets our criteria.
3) Granola bars
Granola bars tend to be high in protein and fiber, which means they help stabilize blood sugar levels. They’re also hearty and filling, so it’s very easy to overindulge.
Look for bars with at least 3 grams of fiber and less than 200 calories per bar. Although granola bars are typically marketed as snacks, you should be able to hold off until lunchtime before caving into temptation.
If you can’t wait that long (or need a post-workout snack), check out these energy bar recipes instead—they’re packed with nutrition but won’t throw off your diet plan or harm your waistline!
We’ve rounded up some of our favorite DIY energy bar recipes right here.
4) Protein shakes
Getting enough protein is critical to getting and staying fit. While many protein shakes are over-hyped, there are a few that stand out as good pre- or post-workout options.
These include Vega One All-in-One Nutritional Shake, MET-Rx Big 100 Colossal Chocolate Milkshake and GNC Total Lean Shake 25, especially in addition to a diet rich in lean proteins from meat, dairy and nuts.
Add peanut butter or almond butter to make your shake more like a dessert. But keep it under 10 grams of sugar per day — otherwise you’ll negate any benefits you’re getting from working out.
Vegetables are nutrient-dense, low in calories and a good way to satiate hunger while providing some variety to your diet. Plus, they’re cheap—you can get a big bunch of fresh spinach or kale for less than $1 at many stores.
Throw them in a Tupperware container, add some hummus or guacamole (or both!) and you have an easy snack that will keep you going all afternoon. Enjoy!
Yogurt is a great snack that can fuel your brain without leaving you feeling weighed down. People who eat yogurt tend to weigh less than those who don’t—and it’s not just because they’re eating fewer calories overall; protein-rich Greek yogurt specifically has been shown to help people feel fuller, longer.
In one study, men ate a high-protein breakfast of eggs, beef sausage and yogurt. The yogurt eaters had an easier time keeping their blood sugar steady than those who had bagels for breakfast, researchers reported in Nutrition Journal.
7) Banana bread
This isn’t your mom’s banana bread. This version is made with Greek yogurt and a mixture of flours.
Each serving has about 226 calories, a little more than 4 grams of fat and 1 gram of sugar—and tastes like a big ol’ slice of banana bread!
Enjoy it with low-fat or nonfat Greek yogurt as a snack or breakfast alternative. Make sure to use ripe bananas in order to get maximum sweetness from them. If you have extra batter, save it for pancakes!
Eating vegetables is a quick way to eat healthy without feeling like you’re dieting. Vegetables have tons of fiber and water, which helps keep you full, and can also help fill you up with fewer calories than a snack made with refined carbs (think bagels or pretzels).
Raw broccoli spears make a great on-the-go snack; they’re crunchy and full of vitamin C to boost your immune system while aiding digestion.
If you’d rather skip out on that plate of steamed asparagus at dinner, try snacking on some raw baby carrots as a side during lunch instead. They’re only about 30 calories each—definitely something to snack on!