10 Healthy Snacks for Work

Tuna Salad with Vegetables

If you want to make it through your work day without falling asleep at your desk you will probably need to eat more than just lunch.

You will also need to eat healthy, balanced snacks that support stable, sustained energy levels, which will help to keep your mind sharp and focused all day long.

That doesn’t mean running out during your break to Starbuck’s or Tim Horton’s and grabbing the usual “double-double” and a donut or a muffin.

I have nothing against coffee. I love coffee, but what many people call coffee is basically a glorified dessert.

For example, if you ordered a typical specialty coffee from Starbucks (or McDonald’s or Tim Horton’s), this is what you’d get:

Nutritional analysis of a Starbuck’s Grande White Chocolate Mocha (without whipped cream) made with soy milk

Calories: 370 | Total fat: 10 g | Saturated Fat 5 g | Trans Fat: 0 g | Cholesterol: 0 | Sodium 220 mg
Total Carbohydrates 56 g | Fibre 1 g | Sugars 51 g [Source]

Did you notice that the Mocha was without whipped cream? Here is again, but this time with whipped cream added:

Calories: 440 | Total fat: 17 g | Saturated Fat 9.5 g | Trans Fat: 0.2 g | Cholesterol: 25 | Sodium 225 mg
Total Carbohydrates 58 g | Fibre 1 g | Sugars 53 g

Sugar Cubes

There are 10 of these 12 sugar cubes in the Grande White Chocolate Mocha

The Caramel Macchiato, Caffè Mocha and similar drinks are not much different. I chose the soy milk instead of non-fat or 2% milk to make a point, i.e. soy milk is filled with sugar. In the example above you are drinking 10 (yes TEN) spoons of sugar! And why so much sodium?

Starbuck’s is smart (crafty is a better word) in their marketing. I had to manually pull the nutrition data from their PDF called, “Nutrition by the Cup. Enjoy a variety of tasty options to fit your lifestyle and your day.” That sounds like they must offer healthy drinks, right? No!

Your best option to minimize drinking a huge amount of sugar and too high a dose of saturated fat*, choose instead a plain coffee, an Americano or an espresso. Drink it black, with a dash of cream, or ½ a package of sugar (but NOT artificial sweetener please).

*Note that we need to have saturated fats in our diet, but we need a balance of all the types of fat.

So go ahead and grab a good old-fashioned plain coffee and choose one of these…

10 Healthy Snacks for Work

1) A piece of fruit with a small handful of nuts, e.g. an apple and 8-12 macadamia nuts.

2) A healthy meal replacement shake. Try my Perfect Green Protein Smoothie or my Apple Cinnamon Protein Smoothie.

Healthy Green Protein Smoothie

Healthy Green Protein Smoothie

3) Mix 1-cup of 2% or 4% plain cottage cheese with one serving of fruit (peach, cherries, banana, pineapple, mango, etc), and ¼ cup of almonds, or any other nut.

If you need to minimize carbs or fruit you could opt for  healthy fats. Instead of the fruit add 1-2 tbsp. salsa and ¼ to ½ of an avocado. Your cottage cheese will now taste like sour cream and salsa dip!

4) Plain unsweetened yogurt (preferably organic, not made with skim milk, instead whole milk and non-homogenized) with one piece of fruit and ¼ cup of raw, unsalted nuts. You could also add ¼ cup of a healthy, unsweetened muesli like Bob’s Red Mill Old Country Muesli. They also sell a gluten-free version if you have sensitivities.

5) Celery sticks with all-natural (preferably organic) peanut or almond butter.

6) 1 to 2 hardboiled eggs (the whole egg — don’t discard the yolk) with cucumber, carrots or a fruit.

7) Plain humus dip with veggies like carrot sticks, cucumber or celery. Optional 1-2 small whole-wheat pitas or a couple of Ryvita crackers.

Ryvita Crackers

Simple and natural: no preservatives or sugars

8) Half of a healthy sandwich with a side salad, some raw veggies or an apple (eat the other half in the afternoon or save it for the next day).

9) Mini-tuna salad pre-made at home. Here’s a quick recipe. Mix together:

  • 1 can of tuna
  • 1 tbsp. olive oil
  • 1 tsp. organic apple-cider vinegar or fresh squeezed lemon juice
  • salt & pepper to taste
  • Chopped cherry tomatoes
  • ½ of a small onion, diced
  • 1 mini cucumber, diced

For a “creamier” dressing, add 1 tbsp. olive oil mayonnaise or whole milk yogurt.

Tuna Salad with Vegetables

Healthy lunch or a morning and afternoon snack

10) A prepared small salad with protein (chicken, fish, hard-boiled egg). If buying out, ask for plain olive oil and vinegar (or lemon juice). Avoid individually packaged ‘creamy’ dressings like ranch or caesar. They’re filled with the wrong fats, sugar and unnecessary chemicals.

Want More Healthy Eating Ideas?Healthy Meals and Snacks free eBook by Darren Stehle

For more ideas see my article, Simple, Healthy Snacks for Work and School, and for breakfast, lunch, and dinner suggestions download my free eBook, Healthy Meals & Snacks: Quick Reference Guide.

Eat well to be well!

Transparent Darren

  • bexpress

    I replace most of mayo in tuna salad with hummus or prepared tahini. It’s delicious and you hardly notice the difference. 😉

    • Those are great options, Tamara. Mayo is still an option if you choose one made with extra virgin olive oil. I think the issue is that people sometimes either add too much, or use a sandwich spread with is simply unhealthy chemicals.
      Other ways to make a yummy tuna salad is to use avocado, guacamole, Greek or whole milk yoghurt.

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