When hunger turns to “hanger,” and you’ve got mere minutes before that work presentation, you’re liable to make some rash snack decisions — like grabbing a stale donut from the office kitchen, or buying a bag of greasy potato chips from the vending machine. Snacks like these will satisfy for a while, but an energy crash is right around the corner because they deliver a lot of calories without many nutrients. The best option is keeping healthy snacks on-hand for those growling-stomach situations. For more work snack options, I asked the top experts in healthy eating — nutritionists and registered dietitians — to share their favorites.
20. Tortilla Chips And Guacamole
Avocado, garlic, tomatoes, a dash of salt and pepper, and lime juice. “I love this snack because tortilla chips are a whole-grain carb source for energy, and the avocado a healthy fat source.” – Kim Ferreira, MS, RD, LDN
19. KIND Bar
“I always opt for a work-time snack that has protein, fiber, and great taste all in one. One of my favorite quick picks that meets all three of these is a Dark Chocolate Nuts & Sea Salt KIND bar. The protein and the fiber satisfy my hunger ‘til dinnertime and the dark chocolate is a definite bonus!” – Jackie Newgent, RDN, author of The With or Without Meat Cookbook
18. Sliced Pear Topped With Cinnamon
“I love having a pear on an empty stomach, because it’s great for digestion and full of more pectin, a water-soluble fiber, than an apple. The cinnamon gives it a nice flavor, too!” – Carissa Bealert, RD, LD/N
17. Turkey Or Ham Roll-Up
One ounce of sliced turkey or one ounce lower-sodium ham, rolled up with a few Romaine lettuce leaves. “Protein is the ‘star’ of a healthy routine whether aiming to lose weight or maintain, as it releases energy over time and keeps us feeling full longer.” – Dr. Wendy Scinta, Obesity Medicine Specialist, author of BOUNCE™, A Weight-Loss Doctor”s Plan for a Happier, Healthier and Slimmer Child
16. Health Warrior Chia Bars
“These are made with the perfect combination of ingredients. Chia seeds help control hunger while enhancing your body with super nutrients. These are packed with natural energy and both gluten and dairy free!” – Jenny Giblin, Certified Nutrition Coach
15. Apple Slices Or Banana Slices With Natural Nut Butter
“Ideally, a snack will provide some carbohydrate, protein, fiber, and a little healthy fat… The combination of fiber from an apple along with protein and healthy fat from a nut butter is satisfying and nutrient-rich.” – Vandana Sheth, Registered Dietician Nutritionist (RDN), and Spokesperson for the Academy of Nutrition and Dietetics.
14. Unsweetened CocoaVia Dark Chocolate With Low-Fat Organic Vanilla Yogurt
“If I’m on a tight deadline, I can still enjoy this chocolatey treat while I’m writing. CocoaVia is a cocoa extract supplement full of cocoa flavanols that are scientifically proven to support healthy circulation, important for heart, brain, skin, and muscle health. Yogurt offers a great way to get calcium and vitamin D essential for strong bones.” – Frances Largeman-Roth, Registered Dietician Nutritionist, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family
13. Sweet Snap Peas With Avocado Or Kale Dip
Supercharged hybrid of green peas and and snow peas in this leafy treat. High in vitamins, including vitamin B, C, K. A 3-ounce serving contains 20 milligrams of magnesium and don’t forget this is a reliable source of fiber.
12. Nonfat Greek Yogurt With Fresh Fruit
“It’s tasty, quick, and easy, packed with protein and fiber to keep you full and keep your mind on the task at hand!” – Monica Lebre, MS, RDN, LDN
11. Whole Wheat Crackers With Nut Butter
“A good-for-you snack has a balance of carbs, protein, healthy fat, and fiber. Carbs help to give you energy, while protein, fat, and fiber help to sustain that energy and keep you full until your next meal.” – Alissa Rumsey, Registered Dietician and Certified Strength and Conditioning Coach
10. Spiced Nuts
Add some cayenne pepper to your favorite nuts to trigger your metabolism to start burning calories! You don’t have to move anything but your jaw muscles!
9. Hard Boiled Eggs With Salt And Spices
Bring to boil and simmer a couple eggs for 11 minutes in the morning to get that perfect yellow center. Then pack them up in a small container and get ready to enjoy a mid-day boost when you need it. Cut in halves and add some salt, pepper and lemon zest to wake your taste buds. These easy snacks are packed with Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
8. Maia Yogurt
“It’s the healthiest Greek yogurt out there, with the most probiotics and has a great, less-sweet flavor.” – Laura Cipullo, RD, Nutritionist, and Certified Diabetes Educator
7. Brown Rice With Avocado
This is one of my favorites. You’ll feel satisfied while getting a healthy dose of fiber, vitamins, and minerals from a top combination of super-foods. I like to prepare a big batch of rice for the week, split it into baggies, and grab an avocado on my way out the door. It doesn’t get much easier than that! Medicalnewstoday.com reveals “Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3s.”
6. Oat-Bran Muffins
This fiber king is easy to pack up, its low-fat, and great for heart health. Grab some from your local baker or make some up on a lazy Sunday afternoon.
5. Kale Chips
“I love making my own and sprinkling a little nutritional yeast (for a cheesier flavor) or just a tiny bit of sea salt. It almost feels like you’re eating chips, except you are eating a superfood with too many benefits to name. It’s my bikini season go-to snack.” – Jenny Giblin, Certified Nutrition Coach
4. Nuts And Dried Fruit
“Both are shelf-stable, easy to portion (just use a palmful each!), and have that great protein + fiber combo that will keep you full and focused.” – Sarah Waybright, MS, RD, LD
Just make your own; it’s easy and inexpensive. Just make sure you pick some sweet apples— Gala or Fuji will work. Cut up the apples, cook them in a couple inches of water until soft, and then strain. You can be the judge as far as what consistency you like. It’s a fun way to enjoy these super-fruits! According to Livescience.com, “Apples are one of the healthiest foods a person can eat. They are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.”
2. Prosciutto With Tomato Bread
This is a winner! Cut some slices of bread, grab a tomato, and a few slices of fresh prosciutto— your taste buds will forever thank you! The trick is to squeeze all the tomato’s insides onto the bread like a spread. If you want to go all out, add some basil and pepper.