20 Healthy Office Snacks That'll Make Your Colleagues Jealous
Do you feel that your breakfasts, lunches and dinners are full of all the good stuff (mostly!) but when it comes to healthy snacks, you let things slide? When you're stuck in the office working hard to meet a deadline or busy jumping from meeting to meeting, we know it can be hard to find a healthy snack, especially when the 3.30 sugar cravings kick in.
Opting for low calorie snacks like muesli bars or flavoured yogurts, are super convenience but aren't actually the best choice. Why? Because they they often have high sugar content which will make your energy levels spike (then resulting in a crash), plus the lack of good fats will not keep you feeling full until your next meal.
Why is Snacking Important?
Whether you're looking to loose weight or not, a couple of healthy snacks during the day will help you to stay focused and stop you from overeating at meal times. Snacks also help to keep your blood sugar levels even (which isn't just an issue for current diabetics) as the large spikes and dips can actually be the causes of future insulin resistance, diabetes, obesity, heart disease and high blood sugar. Just make sure you only snack when you're hungry and not just because you are bored or having a crappy day.
5 Tips for Healthy Snacks
- Limit Portion Size: If you're eating something from a bag (like almonds) portion out an appropriate serving in a container and just take that portion to work. If you don't have the entire bag with you, you can't eat more. Check out this useful Portion Size Guide for more info.
- Low in Added Sugar: Just be aware that pretty much anything we get from a packet has added sugar and that the Wold Health Organisation's daily recommended intake of added sugar is just 6 teaspoons of sugar per day (4g equals 1 teaspoon). If you have to opt for packaged foods, compare the brands and work out if the sugar is coming from a natural source (like fruit or honey) or processed sugar. You might also be surprised to know how many savoury foods have added sugar!
- Opt for Wholefoods: This is always going to be your best option when it comes to snacks because fruit, veggies, eggs, legumes, wholegrains (like quinoa or rice), nuts, seeds and meat (not processed) are all naturally produced and don't have anything added to them. Here's a list of wholefoods to help you out!
- Be Aware of Natural Sugar: While fruit and honey are awesome for our bodies, we still need to limit the amount of sugar we eat. Avoid fruit juices as they contain way too much sugar (ie: 3-4 apples in a glass of juice) without the fiber to help you break it down. Instead opt for a smoothie with 1-2 pieces of fruit and added goodness like milk (dairy or other), protein and vegetables.
- Pair Protein and Carbohydrates: This strategy will help keep you feeling the fullest for the longest. Some examples include apple slices and peanut butter, carrots and hummus, plain yogurt and fresh fruit, cheese and tomato or some tuna and veggies. Here are some other ways to add more protein to your diet.
Here are some simple snacks that you can buy from the grocery store that don't require much preparation at all. Natural goodness at its finest!
- Apples – 1 medium
- Bananas – 1 medium
- Carrots – 1 cup
- Snap Peas – 1.5 cups
- Nuts – 28g (about 23 almonds)
- Cheese – 2 slices
- Plain or Greek Yogurt – 1 cup
- Homemade Pop Corn – 3 cups
- Cherry Tomatoes – ½ cup
Pumpkin Seeds – ¼ cup
If you're wanting to up your snacking game and make all your work colleagues super jealous, then check out these deliciously healthy office snack recipes.
Lime & Coconut Slice
This is the tropical cocktail that is okay to have at work! These little morsels will satisfy your sweet craving while still filling you up with good fats from the coconut. The only problem is, you're going to have to make extra for the team.
Make this super quick guacamole to enjoy as a snack with veggies or some organic corn chips. Roughly mash a couple of ripe avocados with a good squeeze of lime juice, a handful of coriander or parsley, some finely chopped red onion and tomato and a pinch of cayenne pepper (if you're up for it!)
Smashed Pea and Mint Bruschetta
If you're not sure how peas can be a tasty snack, this simple recipe is going to wow you! It's a fresh snack that is perfect on some crackers or on some yummy sourdough.
Cacao Avocado Mousse
What? Chocolate mousse can be a healthy snack? If you don't believe us, this incredible raw chocolate mousse will change your life. Simply blend 1/2 avocado, 1 tbsp cacao, 1 tbsp maple syrup, a pinch of cinnamon and pinch of salt in a blender. Process until smooth and serve with some fresh berries. Bye bye 3.30itis!
Carrot Cake Bites
Energy balls are an awesome snack on the go which makes them the perfect snack for someone jumping from meeting to meeting. This yummy recipe will keep you feeling full while tackling those sweet cravings head on.
Blend up a smoothie the night before work filled with a banana, spinach, berries, almond milk, peanut butter and/or protein powder. Pour it into a jar and shake when you're ready for a mid-morning pick me up that's so much better for you than a double shot espresso!
Raw Matcha and Lemon Cheesecake
If you never thought “healthy” and “cheesecake” would be put in the same sentence, well you’re in for a treat! Instead of using cream cheese, use cashew nuts making to make this awesome vegan cheesecake recipe that even non-vegans are going to swoon over.
Chargrilled Eggplant & Goats Cheese Rolls
You’ll be surprise how easy, yet impressive, these rolls are! All you need is some eggplant, goats cheese and herbs. Pre-prepare the ingredients on Sunday night and portion up to roll as you go at afternoon tea time during the week.
Peanut Butter Energy Balls
If you're peanut butter obsessed, you're going to love these, but be warned, these little guys are really addictive! Make sure you allow yourself two small balls a day and enjoy them with your morning cuppa.
Rainbow Ricepaper Rolls
If you need something a bit more filling before heading off to yoga or the gym, these ricepaper rolls have got you covered. Full of carbohydrates and protein, they've got the goodness to keep your body performing at it's max!
What are your favourite healthy office snacks?
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