Healthy Snacks For Work

Have you seen Weight Watchers’ new commercial? Take a look:

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It’s very different from what it previously had been relying on to get their message across: celebrity endorsements. Though endorsements are rather convincing for most brands, and had been with WW in the past, the general public is becoming more and more skeptical of weight-loss results they see on TV. These celebrities can dedicate themselves to their weight loss 24/7, usually with a personal trainer and nutritionist by their side. My guess is that you can’t.

What you can do, however, is relate to their new commercial. “If you’re happy and you know it, eat a snack....If you’re sad and you know it....If you’re bored...—Help with the hard part.” 

And that is the hard part, right? Eating out of boredom, sadness, anger; eating out of anything but hunger.

Even if you have conquered your inner emotional demons that craved food at all times, snacks are probably still a big part of your daily routine. It’s hard for me to split up my calories for the day into three meals, especially now that I eat so much. I need snacks in between to fill in the gaps. Plus, they make me happy. Food, though it is fuel, is still allowed to be an enjoyable part of your life!

But if you’re on the road to a lifestyle change, typical snacks are off the table. No chips, no cookies, no candy. If you’re on certain diets, other “healthy” things like plain yogurt might even no longer be an option. Plus, if you’re often on-the-go or stuck at a desk, complicated mini-meals aren’t exactly going to work.

Here are some ideas for healthy snacks you can bring with you anywhere. 

Please remember that what you can and cannot eat is dependent upon many factors, such as your body composition goals, your own diet plan (Keto? Paleo? Vegetarian?), allergies, and your own personal tastes.

1. Quest bars. I don’t remember how I learned about Quest bars, but they’ve been a staple in my diet ever since. 160-210 calories and 21g of protein each, but only 5-8 net carbs (thanks to the magic of fiber) and no added sugar, Quest bars are a godsend. They come in so many delicious flavors like Chocolate Chip Cookie Dough, Brownie, PB&J, White Chocolate Raspberry and Banana Nut Muffin, and are shelf-stable. *There has been some controversy considering the carbohydrate count, so do your research before eating these on a keto or super low-carb diet. I haven’t encountered any issues, personally.

2. Nuts. Pecans, macadamia nuts, cashews and almonds are my favorites. They’re a great source of fat and just an ounce (160-200 calories) will keep you full for a couple hours. If you’re going to have nuts, however, I would recommend also keeping some measuring cups in your desk drawer, or pre-weighing and portioning them.

3. Nut butters. Almond, cashew or peanut. When I was doing the Whole30, I literally just ate almond butter out of the jar at my desk. Sure, people thought I was weird, but that’s just because they don’t know the fatty, nutty deliciousness that is a spoon of crushed up almonds. Again, a measuring tablespoon will come in handy here. 

4. Oats. You’ll need access to a microwave for this one, but most offices have them. ½ cup + enough water to just cover it = 150 calories of filling fiber and carbohydrates to help pump up those muscles. I normally eat my oats with Greek yogurt mixed in, but that’s only useful if you have a refrigerator.

5. Beef jerky. Yes, I’m serious. A bunch of protein in a chewy, salty packet? Yes, please. Look for jerky made without sugar. Steve’s Paleo Goods has some: Paleo Goods. Plus, here’s this super convenient list from a fellow blogger: Beef Jerky Diet

6. Fruit. Just because fruit isn’t a big part of my own diet (expensive compared to veggies, high sugar content) doesn’t mean it can’t be part of yours. If you’re bringing it from home day-of, they don’t need to be kept cold. So bring an apple, pear, kiwi, clementine, or whatever else suits your fancy to work so you’ll have something with vitamins to snack on when your sugar craving hits.

7. Dried fruit. Same deal, except it definitely does not need to be cold. Make sure whatever you pick up has no added sugar. Apricots tend to be safe; cranberries, on the other hand, are always sweetened.

8. Tomatoes. Okay, yes, technically they’re also a fruit, but for the purposes of this list, they are vegetables. Fun fact: refrigerating tomatoes makes them lose their flavor. Keep them in your desk for flavorful munching. You can cut them if you want, but I eat mine like an apple. Again, I get stares, but whatever.

9. Rice cakes. If the only ingredient is puffed rice, you’re good to go. Spread some almond butter on it. Yum!

10. Packaged salmon or tuna. A bunch of protein, very low in fat, and conveniently not in a can, I always keep some in my desk for protein emergencies.

11. Protein powder. Mix with water. Bam: instant protein shake.

All I want for Christmas is this woman's abs. 

Options if you have a refrigerator handy:

1.  Greek yogurt. Full-fat and plain is best. Please don’t buy Dannon pie-flavored sugar that parades around as “yogurt” and act like you’re eating healthy. You’re not. That’s dessert on a cheat day.

2. Berries. Lower in sugar than stone fruits, berries are a great source of antioxidants, too.

 My skin is literally slightly orange because I eat so many carrots.

3. Veggies. Baby carrots, sliced zucchini, cucumbers, bell peppers. Just make a big bag of them in the beginning of the week and bring them to work, then snack on a cup each day. Less sugar than fruits, but still crunchy and satisfying.

4.  Hard-boiled eggs. Super easy to make and store.

A Few Notes

When considering a snack, shoot for high fat, high protein, high fiber, and super duper low sugar. Added sugar in general is a big no-no, and it will just make you hungry again in half an hour.

As always, have your water bottle on hand all day to keep yourself hydrated. People often mistake dehydration for hunger.

Got suggestions for more healthy snacks? Let us know by commenting below!

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