Maintaining a healthy diet throughout the day is essential to having energy, focus and energy at work. However, with our increasingly busy routines, we often end up choosing fast and ultra-processed snacks, which are not always the best option for our health. The good news is that, with a little planning, it is possible to take nutritious, tasty and easy-to-prepare snacks to work, which help to keep you feeling full and avoid that tiredness after meals. Here are seven healthy snack options to take to work and ensure a lighter and more productive day.
1. Mix of Nuts and Dried Fruits
Nuts, such as almonds, walnuts and chestnuts, are rich in healthy fats, proteins and fibers, which help to keep you feeling full for longer. Combining them with dried fruits, such as apricots and raisins, is an excellent option for an energetic and tasty snack. This mix is practical, does not need refrigeration and can be prepared in small portions, ideal for those who want a quick option that fits in any space.
Suggestion: Prepare weekly portions in airtight bags or reusable containers. Just be careful with the quantities, as nuts are high in calories and, in excess, can compromise your diet.
2. Carrot and Cucumber Sticks with Hummus
A refreshing and nutritious option, carrot and cucumber sticks are rich in fiber and help to satisfy hunger. Hummus, a chickpea paste, is a source of vegetable protein and fiber that complements the snack well. This combination is ideal for those who want something light, but that still provides nutrients and satiety.
Suggestion: Separate the cut vegetables into matchsticks and store the hummus in a small airtight container. For added flavor, you can season the hummus with spices such as paprika or cumin.
3. Natural Yogurt with Granola and Fresh Fruit
Plain yogurt, especially Greek yogurt, is rich in protein and probiotics, which help with gut health and satiety. Combined with granola and fresh fruit, such as strawberries, blueberries or bananas, it becomes a complete and tasty snack. This is a great option for those who have access to a refrigerator at work, since yogurt needs to be kept refrigerated.
Suggestion: Place the yogurt in a separate container and add the granola and fruit only when ready to eat to keep the granola crunchy.
4. Whole Wheat Sandwich with Avocado and Shredded Chicken
A whole-wheat sandwich is a more substantial option, ideal for those days when hunger strikes. By using whole-wheat bread, avocado and shredded chicken, you have a snack that is balanced in protein, quality carbohydrates and good fats. The avocado helps with satiety and gives the sandwich a creamy texture, while the chicken provides lean protein, essential for maintaining energy.
Suggestion: Prepare the sandwich the night before, but avoid adding ingredients that could make the bread soggy, such as tomatoes, so that it stays fresh until you eat it.
5. Popcorn Popped in Olive Oil
When prepared in a healthy way, popcorn is an excellent source of fiber and can be a great alternative to ultra-processed snacks. For a healthier version, pop the kernels in a pan with a drizzle of olive oil or coconut oil and avoid using too much salt.
Suggestion: Make the popcorn the night before and store it in a paper bag or airtight container to keep it crispy. If you want to change up the flavor, try seasoning it with dried herbs, such as rosemary or oregano.
6. Boiled Egg with Whole Wheat Toast
Boiled eggs are a convenient and easy-to-prepare source of protein. They are rich in vitamins, minerals and essential amino acids, which help keep you feeling full and energized throughout the day. Pair them with whole-grain toast to add fiber to your snack, making it even more nutritious.
Suggestion: Cook your eggs at the beginning of the week and store them in the fridge to take to work in the following days. It's a quick option that doesn't take up much space.
7. Apple with Peanut Butter
Combining fresh fruit with nut butters is practical, tasty and rich in nutrients. Apples are an excellent source of fiber and antioxidants, while peanut butter provides healthy fats and protein. This snack is perfect for those who need a quick, easy-to-prepare option that doesn’t require refrigeration.
Suggestion: Take the apple whole and, if possible, cut it only when ready to eat it to prevent it from oxidizing. The peanut butter can be taken in a separate container.
Tips for Organizing Your Snacks
For those looking for practicality and organization, preparing healthy snacks in advance can make all the difference. Set aside some time on the weekend to prepare the portions and store them in reusable containers and airtight bags. This makes your routine easier, avoids buying unhealthy snacks and ensures that you always have a nutritious option available. Also, remember to check the storage conditions of each food to ensure the safety and freshness of the snacks.
