Health & Fitness

Mastering Mindful Snacking: Smart Choices for Wellness

Having nutritious snacks to eat during the workday can help you stay energized and productive. Some snacks include nuts, roasted chickpeas, guacamole, and baked veggie chips, among others.

Here are 10 simple and healthy snacks for work.

1. Nuts and dried fruit

Nuts and dried fruit make for a healthy, non-perishable snack mix.

This combo has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbs from dried fruit. They’re also loaded with fiber, which can help you feel fullTrusted Source between meals.

2. Bell peppers and guacamole

Guacamole is a delicious dip typically made from avocados, lime, onion, and cilantro. It goes great with bell pepper slices or other raw veggies.

Avocados also contain various nutrients like monounsaturated fats and fiber, which have been associated with increased heart healthTrusted Source.

3. Brown rice cakes and avocado

Brown rice cakes are an excellent, shelf-stable snack for the office. One brown rice cake (9 grams (g)) provides 7 gTrusted Source of carbs and 1.35% of the Daily Value (DV) for fiber for only 35 calories.

The authors of a large 2022 studyTrusted Source found that those who ate more than two avocados per week had a 16% and 21% lower risk of developing cardiovascular disease and coronary heart disease, respectively.

Be sure to look for rice cakes that are made with only rice and don’t have unnecessary ingredients.

4. Roasted chickpeas

Roasted chickpeas are a non-perishable snack that’s high in protein, fiber, and several vitamins and minerals.

A 1/2 cup (76 g) of chickpeas has 5 gTrusted Source of fiber and 5 g of protein. What’s more, due to their nutrient-dense profiles, they have been associated withTrusted Source aiding weight management, improving insulin response, and lowering your risk of certain diseases.

To make roasted chickpeas, drain a can of chickpeas and pat dry. Toss them in olive oil, sea salt, and seasonings of your choice. Bake on a lined baking sheet at 350℉ (180℃) for 40 minutes.

5. Tuna pouches

Vacuum-sealed tuna pouches are convenient snacks that don’t need to be drained and can be stored and eaten at work. Tuna is loaded with filling protein and omega-3 fatty acids. These are known to fight inflammationTrusted Source and may decrease your risk of heart disease.

6. Apples and peanut butter

Apple slices with natural peanut butter make for a delicious, satisfying snack.

Peanut butter contributes protein and healthy fats. Apples are high in fiber and water, making them particularly filling. In fact, 1 medium gala apple (100 g) is 86%Trusted Source water and has more than 3.5 g of fiber.

7. Jerky

Jerky is a shelf-stable, high protein snack.

One ounce (28 g) of beef jerky has 8 gTrusted Source of protein for 116 calories. It’s also rich in iron, an important mineral for maintaining blood healthTrusted Source and energy levels.

Look for jerky that is uncured, low in sodium, and made from few ingredients. You can also find turkey, chicken, and salmon jerky if you don’t eat red meat.

8. Homemade granola

Granola keeps well in your desk drawer for a quick snack.

It’s best to make your own. Most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body if consumed in excess.

Combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey. Then, spread the mix out on a lined baking sheet and bake for 40 minutes at low heat.

9. Greek yogurt

Plain, unsweetened Greek yogurt is a convenient work snack that’s higher in protein than regular yogurt.

A 158 g container of plain, low fat Greek yogurt has 16 gTrusted Source of protein for only 95 calories. Plus, it’s loaded with calcium, a mineral that’s important for strong bonesTrusted Source and teeth.

To make this treat even more tasty and filling, add healthy fruits and nuts.

10. Edamame

Edamame are immature soybeans that can be enjoyed steamed, cooked, or dried.

They’re loaded with high quality plant-based protein. In fact, snacking on soy protein may help with appetite control and improve body composition. Soy also contains plant compounds called isoflavones. These have been linkedTrusted Source to improved bone health and cognitive function and may lower your risk of certain cancers.

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