Even the most dedicated dieters can struggle during the working day. If you're stuck in the office, surrounded by tempting cake and other treats, it's hard to stick to a healthy eating plan. To stay on track, you need snacks that are both healthy and tasty, just the thing to take your mind off anything else. Here are some ideas to keep you going all day.
Why healthy eating is hard to do at work
For many people, work involves sitting down all day, and it's easy to get into the habit of snacking. Maybe you're feeling bored or stressed, maybe your co-workers are eating, so you feel the need to join in, or maybe your office culture involves people bringing in cakes and other treats to share. Whatever the reason, the workplace can be a challenging place for healthy eating.
Even if you stick with calorie smart recipes most of the time, you might find yourself drawn to unhealthy, processed foods when you're at your desk. If this is the case, then it's time to start looking for healthier options. Chowing down on unhealthy snacks at work is a habit worth breaking as quickly as possible, before it spirals out of control.
Healthy office snacks you can eat cold
One of the biggest dangers in the office is mindless eating. A cupcake or biscuit can easily be picked up and eaten with one hand while you sit at your computer. To solve this problem, look for snacks that require you to eat them mindfully. If you need a fork to eat something, you'll pay it more attention.
Salads may not seem like a go-to snack, but they're actually great for this reason. You can't eat them without paying attention, as you'll need to use a fork. Try a goat's cheese, pear and walnut salad or a tasty Waldorf salad for an unusual but mindful office snack.
Healthy work snacks you can reheat with ease
When it comes to using the office microwave, be careful! Strong-smelling foods, such as fish, boiled eggs or spicy curries, can be rather antisocial, as the odours may upset your co-workers. It may be better to go for vegetarian recipes with a milder smell. Soups are great for reheating at work. All you need is some good sourdough bread for dunking, and you've got a perfect, healthy snack.
Grab-and-go healthy snacks for busy days
It's worth keeping some snacks on hand for days when you have to be on the go. If you have a habit of reaching for bags of crisps, try roasted chickpeas instead. They're satisfyingly crunchy, so they can fulfil your textural cravings. Otherwise, dips and dippers are a great choice. Hummus is easy to make at home, and you can ring the changes by adding roasted red peppers or beetroot for a different colour and flavour. Serve with pitta bread or veggie sticks. High-protein vegetables will keep you fuller for longer.
Simple trail mix-style snacks, such as seeds, nuts and dried fruits, are also great for busy days. Just make sure none of your co-workers have nut allergies before you start snacking.
Healthy snacks for different dietary preferences
Most of the popular snacks you see in supermarkets are high in carbs. If you're looking for high-protein meals instead, try a handful of nuts and seeds or go for a hard-boiled egg. Don't reheat it, as the smell might disturb your colleagues. Instead, serve it with a twist of your favourite seasoning sprinkled over the top.
You could also try meaty snacks for a protein fix. Biltong and beef jerky are both packed with protein. Jerky tends to be a bit sweeter, so go for biltong if you're concerned about sugar levels.
For low-fat snacks, look for options based around fruit and vegetables. A classic fruit salad is a great choice if you want something more exciting than just a piece of fruit. Try using veggies as dippers for hummus or baba ghanoush for something that's fun to eat.
Tips for choosing healthy work snacks
Brightly coloured snacks are always fun, and if you've got a vibrant beetroot, cheese and walnut salad, it'll be easier to say no to the cake being passed around the office. You can also focus on texture. This crispy serrano caprese bruschetta has lots of satisfying crunch, but it's packed with far more nutrients than a packet of crisps.
Healthy snacks for work FAQs
What are the healthiest snacks to take to work?
For healthy work snacks, look for minimally processed, whole-food options. You can't beat fruit and vegetables, but if you need more protein, try hummus with veg sticks or marinated chunks of chicken breast. Nuts and seeds are also good options when you need something more filling.
What snacks do not need refrigeration?
Most fruits and vegetables don't need refrigeration, although cut produce or food left out on a hot day should be kept cool. Nuts, seeds and dried fruits also don't need to be stored in the fridge, making them easy options for work.
What are good high-protein snacks for work?
Beef jerky or biltong can help boost your protein intake. You could also prepare cubes of chicken breast, marinated for extra flavour. If you don't want meat, try a hard-boiled egg with some seasoning, or go for hummus with veg sticks.
How can you keep work snacks fresh?
Store work snacks in the fridge in a container with your name clearly marked. If you don't have access to a fridge, carry them in a cool bag with an ice pack inside. This will help keep fresh ingredients safe to eat.
What snacks boost energy at work?
For an energy boost, choose snacks with a mix of protein, carbohydrates and healthy fats. Try apple slices with peanut butter, or celery sticks filled with cream cheese and sprinkled with chopped nuts. These combinations can help keep you satisfied throughout the working day.