If you want to get healthy, a great place to start is at work. We spend so much time at work that what we do at work has a direct impact on what we do at home. So the healthier the snacks are at work, the healthier you'll feel at home. Stocking up on healthy snacks for the office is always a good idea, so here are some tips for nailing healthy snacking in the office.
Healthy Snacks Ideas for Work
Healthy office snacks don't need to be boring! There are lots of healthy foods you can enjoy as snacks at work without needing to pretend you love eating a boring brown rice cake topped with chia seeds. A well-balanced snack is waiting for you below, so let's take a look, shall we?
Fresh Fruit - Nature’s Sweet Treat
Fresh fruits are a perfect snack option for the office. They are rich in essential vitamins, minerals, and fibre, helping you stay full and energised. They are ideal if you have a sweet tooth and are looking for healthier snacks than chocolate and sweets.
Opt for seasonal fruits for the best taste and nutritional value. Apples, bananas, oranges, and berries are convenient, require minimal preparation, and can be easily stored at your desk or in the fridge. If you're in London, you can get all your fresh fruit (and most of the other healthy snacks on this list) delivered straight to your office with Ripe! We can deliver hand-picked, high-quality, fresh office fruit boxes directly to your office, and so much more!
Here's a few ways of spicing up your fruit snacks:
- Greek yoghurt and mixed berries - antioxidants and high protein with a creamy texture
- Apples and peanut butter - fibre, protein and healthy fats in one delicious, filling snack
- Cottage cheese - not for everyone, but high in protein and works nicely with pineapple, watermelon and papaya
Nuts and Seeds - Healthy Fats and Natural Sweetness
Nuts and seeds are nutrient-dense snacks that provide a good source of healthy fats, protein, and fibre. Almonds, walnuts, sunflower seeds, and pumpkin seeds are great options. Keep a small container of mixed nuts and seeds at your desk for a quick and satisfying snack that will keep hunger at bay and may even help with weight loss!
Nuts and seeds are also great on porridge and salads for a crunchy, nutritious snack that will keep you full throughout the day. Paired with dried fruit, nuts make a delicious and healthy trail mix, and you can include mini chocolate chips in your trail mix for a healthy snack that contains just a little bit of naughty stuff to keep your taste buds happy!
Water and Herbal Teas - Stay Hydrated
Often, what we think of as hunger is actually thirst. So, before sitting down for your next meal, drink some water. Keeping a water bottle at your desk and sipping throughout the day can help you stay hydrated and prevent unnecessary snacking when hunger strikes. Aim for about two litres of water a day. This will help you maintain a healthy weight and even lose weight thanks to less snacking.
Herbal teas are also a great option for staying hydrated while enjoying different flavours without the added calories or sugar. Herbal teas don't contain caffeine (generally, check nutrition labels to confirm), but they do contain plenty of nutrients and minerals that can help you fight off the cold going around the office.
Wholegrain Snacks - Fun Fibre
Wholegrain snacks are a fantastic way to keep your energy levels stable. Choose whole-grain crackers, crisps or popcorn as a healthy alternative to processed snacks. These options are high in fibre and nutrients, which help you feel fuller for longer. A lot of whole grains are also gluten-free, so if you're avoiding gluten, you can still enjoy these snacks. Just check the packaging first.
Crackers and Rice Cake - With Toppings
This snack has a lot of versatility. Whether you pair a cracker with some low fat cream cheese or a rice cake with a delicious dip like this homemade spicy sardine dip, you've got plenty of options to turn something a bit boring into the ultimate office snack.
Roasted Seaweed - Heart Healthy Fats
Roasted seaweed is traditionally used in sushi dishes, but it is a tasty afternoon snack all by itself. It has a unique, lovely taste with a crunchy texture that can satisfy a sweet craving and comes with a host of health benefits. It's high in vitamins B6 and B12, aiding brain function and development as well as red blood cell production. This makes seaweed perfect for a working snack, as you can be sure your brain is getting the fuel it needs.
Vegetable Muffins - Cakes with Chopped Veggies
Vegetable muffins are really simple to make, last about a week when stored in the fridge and are one of the low-calorie foods that aren't too boring. Here's a quick run-through on how to make some:
Grate a courgette and a carrot, and finely slice some spinach and an onion. Add this to some cheese and flour before combining with a mixture of eggs, milk and oil. Cook until a deep golden brown for a treat without too many calories.
There are hundreds of recipes available online which will include exact measurements and cooking instructions.
Snack Bars - the All-In-One
Snack bars are an excellent snack to keep in your desk drawer. They are full of high-quality protein, nuts, dried fruit and even contain a bit of delicious dark chocolate, coconut flakes or yoghurt, depending on which you choose. They offer a slight hit of energy from sugar, but contain healthy fat and protein too, so this is a healthy snack that you should always keep handy.
Hard Boiled Eggs - Protein-Packed
Two eggs contain roughly 12 grams of protein, which is an essential nutrient that you should be including in your diet wherever possible. Which is exactly what you can tell your team members when they complain about the smell!
Nut Butter - Sounds Weird, but it’s Delicious
Nut butters like almond butter or peanut butter are perfect for mixing in with porridge for a protein-packed, healthy breakfast. Nut butter is also perfect for spreading on toast, rice cakes or crackers. So it's a great office snack to keep in your desk drawer or the office fridge.
Dark Chocolate - Tasty and Good For You
Did you know that eating dark chocolate can lower levels of cortisol? Which means chocolate is a really good snack for work! Aim to get 70% or higher dark chocolate and feel stressed at work and healthier! You can buy a bar, or to restrict yourself a little bit, you could buy dark chocolate chips and sprinkle them over your porridge in the morning. A lot of the snack bars also contain dark chocolate, so they are a great option as they are full of flavour and protein!
Keep Veggie Sticks Handy
Vegetable sticks are an excellent low-calorie snack that provides a satisfying crunch. Raw veggies like carrots, celery, bell peppers and cucumber sticks are easy to prepare and store in the office fridge. Pair them with a healthy dip like hummus or guacamole for added flavour and nutrition.
How to Avoid Unhealthy Work Snacking
There are so many things that can lead to unhealthy eating at work, including:
- Pack mentality - if a co-worker gets an unhealthy lunch, there's a good chance that others will quickly follow suit, especially after the smell wafts around the office.
- Bad days - we all have bad days at the office, and this can lead to all the cortisol you can handle (that's the stress hormone), which typically means reaching for snacks that lack health benefits.
- Boredom eating – when the afternoon drags, eating becomes a way to fill time or add a bit of excitement.
- Convenience – the vending machine or nearby café makes it far easier to grab crisps or chocolate than prepare something healthy.
- Skipping meals – if you miss breakfast or lunch, you’re more likely to overcompensate with quick, less healthy options later.
Making healthier decisions at work means having some discipline, but also planning your meals and snacks. Prep your lunches, bring your healthy work snacks in and keep them topped up. This ensures you're less likely to partake when others have an unhealthy option, or if you're having a bad day. Instead, you'll reach for a nutritious snack or the high-protein snacks you have in your desk drawer.
Avoid the Afternoon Slump with Ripe.London
Healthy snacking in the office doesn't have to be difficult. By making mindful choices and keeping nutritious options handy, you can maintain your energy, improve your productivity, and support your overall well-being. Remember, it's all about balance and finding what works best for you.
Just a quick reminder that if you work in London, you can enjoy all of these healthy snacks delivered to your office by Ripe. It's quick, easy and delicious! We also do milk, tea and coffee, so you get everything your office needs to stay healthy and functioning!
Say goodbye to fast food and hello to fresh fruit, snack bars and a healthier you!
