36 Health Experts Reveal Their Top Healthy Office Snacks
We all know how hard it can be to stay health at work. The constant supply of sugary, trans fat loaded treats sitting on the breakroom table requires too much will power to avoid.
So we reached out to 36 health experts (i.e. nutritionists, dietitians, fitness coaches, doctors, and healthy lifestyle bloggers) and asked them one question:
What’s your favorite healthy snacks to keep at the office (or wherever you work) and why?
We wanted to know plain and simple the snacks they recommend to us sedentary folks. You see, the easiest way to stay healthy at work is to have healthy options readily available. That way we reach for the good stuff when we’re “hangry” in the afternoon.
Here are their responses (listed in the order they were received):
Jessa Nowak, In Wealth and Health
My favorite snack to keep at work is a handful of nuts and string cheese. Keeping it low carbohydrate will not slow you down and the high protein will satisfy you until your next meal. Plus, the healthy fats in nuts will add an added dose of needed nutrition to your day.
Twitter: @HappynHealthyRD
Kris Gunnars, Authority Nutrition
The perfect snack in my opinion is a piece of fruit along with a handful of nuts. I prefer to eat the fruit first, then the nuts. The fruit provides a balanced amount of healthy carbs and fiber, while the nuts provide fiber, healthy fats and a decent amount of protein. I find this combination to be incredibly filling, without too many calories.
Twitter: @AuthNutrition
Ashley Koff, Ashley Koff
I don’t recommend picking a single “favorite” snack as a key to satisfying you and your body is giving it what it needs and that includes what you want- give it savory when you want sweet and typically you go find sweet later. What I look for is something that hits my 4 pillars on the Better Nutrition Simplified Plan – quality, quantity, nutrient balance, and frequency.
That might be a sweet treat Nature’s Path Qi’a bars or Manitoba Harvest hemp heart bites with a Daily Greens renew, or a pit workout smoothie like my Chocolate Milk 2.0 featuring Symbiotics to optimize lean body mass and gut health, or I grab an Earthbound Farms Power Meal or when traveling I make Natural Calm magnesium with brassica tea (the glucoraphanin is a potent detox enabler) and have Nibmor dark chocolate (70-80%) with a packet of Justin’s peanut or almond butter.
Twitter: @ashleykoff
Dolcett Quince, Trainer on NBC’s The Biggest Loser
Greek Yogurt with blueberries and almonds! One of my favorites!
Twitter: @dolvett
Leah Segedie, Mamavation
I have raw almonds, fruit, seaweed snacks, Larabars, and kombucha in my office. When I’m eating, I make it a priority to pair something with protein with something with fiber at every meal. That helps me control the amount of insulin my body produces. The major weight loss makes my body very sensitive to high glycemic foods, so I have to avoid them.
But when I really want to be naughty I eat organic corn chips and dip them in half an avocado. And what do I eat when I’m NOT being careful at all? Voges dark chocolate with bacon. Dear Lord, I would LOVE if she went organic.
Twitter: @bookieboo
Tedi Sarah, Tedi Sarah
My favorite healthy snack to keep at the office is unsweetened dried fruit! It lasts a long time, it’s easy to eat and it’s filled with natural deliciousness. Dried fruit is high in fiber and nutrient dense. Plus, dried fruit is a great source of energy when you need a little pick-me-up at work because they contain little to no fat while also containing a significant amount of calories.
Some of my favorite dried fruits to keep on hand are dried mango, dried apple, dried pear, dried banana and for a special treat, dried bananas covered in dark chocolate.
Twitter: @tedisarah
Anjali Shah, The Picky Eater
My favorite healthy snacks to keep at the office are fruit and homemade trail mix. For fruit, I like “sturdier” fruits that can be shelf stable for a few days like apples, pears, oranges, and stone fruits like peaches/plums/nectarines.
For my homemade trail mix I use 1/4 cup of high fiber cereal, 1/4 cup of Original Puffins, 1/4 cup of Kashi Heart to Heart, 1 tbsp Cashews, 1 tbsp almonds and 1 tbsp walnuts. I mix it all together and keep it in a ziploc bag – and it’s a great accompaniment to fruit when my mid-day munchies come around!
Twitter: @pickyeaterblog
Katie Serbinski, Mom to Mom Nutrition
For me, the perfect snack is the right mix of carbs, protein, and fat. It also is sweet and satisfying. I typically make my own trail mix on Sunday night’s and prepackage them into resealable plastic bags [1/2 cup portions]. The trail mix usually includes almonds [protein], dried fruit [carb], and mini chocolate chips [fat].
While there are plenty of good store bought trail mixes, I like being able to control the sodium and calorie content of my own mix.
Twitter: @MomNutrition
Josh Anderson, Always Active Athletics
When it comes to snacking at the office (or even on-the-go) we keep it simple and easy to implement! I take my protein shaker with the whey powder already inside and simply add water when I’m in need of a boost.
Combine that with a piece of fruit and you not only get some quality protein (that you are in probably need of anyways) but also an energy boost via your fruit which we all can use during the mid-morning or the dreaded mid-afternoon slump!
Twitter: @AlwaysActiveAth
Franziska Spritzler, Low Carb Dietician
My favorite healthy snack to keep at the office is nuts. They contain healthy fat and protein, which keep you full and satisfied until your next meal. Nuts are also high in fiber yet low in net carbohydrates (total carbohydrates minus fiber). They’re rich in the minerals magnesium, zinc, and selenium. And, of course, they’re absolutely delicious! A one-ounce serving (about 1/4 cup) contains 160-200 calories, depending on the type of nut.
If you’re following a low-carb lifestyle, try to choose nuts that are lower in net carbs (macadamias, pecans, almonds, hazelnuts) rather than higher-carb varieties (cashews and macadamias). Salted or unsalted? Raw or roasted? The choice is yours, based on your preferences and nutrition-related goals.
Twitter: @lowcarbrd
Kelly O’Connell, Paleo Infused Nutrition
My favorite snack to have in the office varies depending on what my or a client’s current health goal is. If my goal is weight loss, which is true as I am still shaking the baby weight from my second child born this summer, I’d pacl large organic carrots.
Having a portable, healthy carb and crunchy snack like this will help me follow true hunger. Having something healthy like carrots prevents me from eating something out of boredom, stress or thirst.
Other ideas include portioned 1-2 ounce nuts (I love the raw almonds sold at Trader Joe’s). This snack is great if I know I have 5-7 hours between my lunch and dinner. And lastly, dark chocolate. This is a great thing to have on hand in an office where treats, baked goods and birthday cakes are debuted ll too often.
A healthy treat like dark chocolate can be a good swap for something dessert-like without derailing health goals. Of course baked goods are fine to have when a client or myself really want it, but it’s also good to only indulge when those things are really worth it.
Twitter: @kellyoc
Serena Wolf, Domesticate Me
I have a couple regular work snacks in my rotation (hummus and raw veggies, a green smoothie, the occasional Think Thin bar), but right now I’m loving a brown rice cake spread with a a thick layer of Justin’s almond butter. Justin’s makes these adorable single serving packs, and if you keep a bag of brown rice cakes in your desk/office kitchen, you can throw it together whenever you start to fade.
The combo of protein, healthy fat and fiber gives you a great energy boost and keeps you full for a couple hours. If you work from home like I do, try adding a drizzle of raw honey, some hemp seeds or sliced bananas.
Twitter: @serenagwolf
Krista Stryker, 12 Minute Athlete
The snack I’m hooked on right now is a couple of brown rice cakes topped with almond butter accompanied by Greek yogurt or cottage cheese topped with blueberries, raspberries, or other fruit and sprinkled with cinnamon. So good, filling, and keeps me satisfied till my next meal!
Twitter: @12minuteathlete
Laura Wilson, Whole Heartedly Healthy
A home made trail mix with nuts, seeds and chocolate chips – for healthy fats to keep me full and a little hit of chocolate to prevent going for less healthy chocolate bars!
Twitter: @lauraagarwilson
Phoebe Lapine, Feed Me Phoebe
I love Mary’s gone crackers! They’re packed with healthy seeds and fiber and taste great with some homemade beet hummus or tzaziki. Compared to most gluten free crackers they seem minimally processed – they’re even varying sizes!
Twitter: @PhoebeLapine
Heather Blackmon, FITaspire
My favorite snack for my desk drawer is a Quest Nutrition Bar. They taste amazing and the macros are fantastic for my goals.
Twitter: @FITaspire
Kathy Patalsky, Healthy Happy Life
My favorite healthy snack is fresh fruit. It may sound simple, but fresh cut pineapples, apples, mango, kiwi, peaches and more are my faves. I also love blending up mini smoothies. And also avocado toast.
Twitter: @lunchboxbunch
Kristina LaRue, Love & Zest
My favorite snacks to keep at the office are 2% greek yogurt and cottage cheese. I like these options because I can buy them at the beginning of the week and stock the fridge for a convenient mid afternoon pick me up that’s protein packed and will keep me fueled until dinner time. I usually pair these dairy proteins with fresh berries for sweetness and seeds for texture and fiber.
Twitter: @kristinalaruerd
Dr. Anthony Gustin, The Paleo Fix
My current favorite healthy snack is actually pretty odd, but I would have to go with coconut oil. I am busy with patients certain days for literally 12 hours straight so many times I don’t have time to snack. If I have a quick tablespoon of coconut oil and some cold brew, I stay full and mentally sharp for hours.
This is a super quick way to get a huge pop of energy as quick as possible. I stock up on eXo, Mammoth and Bricks bars for times in between when I have the moment to chew!
Twitter: @thepaleofix
Paul Jaminet, Perfect Health Diet
My snacks are dark chocolate, fruit, and leftovers. Mostly leftovers.
Twitter: @pauljaminet
Lauren Pincus, Nutrition Starring You
My favorite healthy snack is a toss up between roasted chick peas (Biena) and roasted broad beans (Enlightened). Both are packed with protein and fiber to help balance blood sugar and sustain energy levels. They are also non-perishable, a big plus during warm weather months.
I have no financial affiliation with either company mentioned – just my preference after tasting many brands.
Twitter: @LaurenPincusRD
Lucie Javorska, Win-Win Food
My favorite office snack is a bag of raw nuts. Cashews are my favorite because they pack lots of protein but don’t get me all bloated unlike peanuts. Not to mention how delicious they are
I also like to keep apples and baby carrots around but those have a more limited shelf life.
Twitter: @winwinfood
Jonathan Bechtel, Health Kismet
Believe it or not, I eat a lot of baby food as a healthy to-go snack. Parents are very discerning about what their kids eat and since the kids don’t make the buying choices for themselves baby snacks are generally more healthy than adult ones, including the low end brands, which can be convenient if you’re not at a high-end health food store.
My favorite brand is Beech-Nut, and all their choices have a clean ingredient stack and usually have a decent vegetable component to them as well. They only cost about $1/bottle so it’s a very easy and convenient way to eat healthy food on the go!
Twitter: @HealthKismet
Stephanie Miller, Live Lighter
My favorite healthy snack is one that my mom introduced to me when I was a wee lass. Ants on a log! They are celery sticks with peanut butter spread in the groove and raisins lined up one after the other. Fun, simple AND nutritious!
Twitter: @HeadHealthNut
Jen Gacek, The Fit Housewife
My favorite snack to have on hand is a small bag of raw nuts and a piece of fruit, like an apple. I like to have healthy fats and fruit with fiber to keep me feeling full for a long time. Plus it’s easy to carry around with my anywhere I go.
Twitter: @thefithousewife
Adam Trainor, Sound Body Life
I actually make my own homemade snack bars, which combine a good mixture of fat and protein and complex carbs to keep me satiated and energized throughout the day.
Here’s the recipe:
Ingredients:
-1 cup nut butter (I prefer almond)
-1 egg
-1/4 cup honey or maple syrup
-3 cups of mix-ins (I usually combine sesame seeds, chia seeds, ground flax, hemp seeds, pumpkin seeds, coconut flakes, raisins, chocolate chips, walnuts and sunflower seeds) but feel free to go nuts (pun intended!)
-1/2 tsp vanilla
-1/2 tsp cinnamon
-1/2 tsp baking soda
-1/4 tsp salt
1. Preheat Oven to 350 degrees (F).
2. Comine all ingredients in a food processor (or strong blender) until thoroughly blended.
3. Measure out 1/4 cup scoops and put them onto a greased baking sheet.
4. Bake for 12-15 mins.
5. Let cool and enjoy!
Twitter: @soundbodylife
Taylor Ryan, Lifting Revolution
My go to favorite healthy snack is a protein shake using Gnarly Vanilla Whey, sunflower seed butter and 1/2 banana.
It’s been my daily snack pretty much every day forever. Sorry it’s not very original, but I keep a single serving blender at my office and blend a shake up every single afternoon around 3:00 pm. This helps keep me full while I teach back to back classes.
The banana keeps the shake nice and thick, the protein and fat (from the seed butter) helps to keep me full since I don’t get to again until I get home around 9:00pm.
On the rare occasion that I don’t get a shake, I love Quest Bars and I am a sucker for trail mix. I try not to keep it around because who can stick to a single serving size?
Twitter: @femininemuscle
Lee Hersh, Fit Foodie Finds
My kitchen is my office..so I struggle with trying not to snack on everything I make!
I try to have pre-maid snacks like protein balls, home-made granola bars, and protein cookies in my freezer for a grab on the go snack or for something small after a workout. I love having snacks that I’ve made ready-to-eat because I know that they are made with whole/real ingredients!
I am also a big fan of dipping fruit and veggies into my favorite nut butter, because who doesn’t love sweet and salty?
Twitter: @FitFoodieFinds
Jamie Logie, Regained Wellness
My favorite healthy snack is my homemade granola which I make with organic oats, sunflower seeds, shredded coconut, protein powder, cinnamon, almonds and cacao powder. I like it because it contains a ton of minerals, protein, fiber and healthy fat. Other go to snacks are a cup of mixed almonds and walnuts and a green apple.
Twitter: @RegainWellness
Kristin Lajeunesse, Will Travel For Vegan Food
I actually don’t work in an office as I’m a full-time nomad (coffee shops are kind of my office, I guess). But, when I’m driving long distances I usually carry both Vega Bars and Pink Lady Apples.
Twitter: @wtfveganfood
Anne-Sophie Reinhardt, Anne-Sophie
My favorite snack at the office are nuts and specifically cashews. They provide me with energy and good fats and are an easy snack to have handy. Plus, they are great for your mind.
Twitter: @theannesophie
Dan DeFigio, Beating Sugar Addiction
One of my favorite snacks is a Quest Bar. 20g protein, 15g fiber, gluten-free, no added sugar, and no artificial anything.
Twitter: @dandefigio
Erin Kaese, Athletic Minded Traveler
One snack that goes anywhere and everywhere is Perky Jerky. The downside is that vegetarians/vegans are left out of the snacky goodness. But for carnivores, the 1 oz packets (60-80 calories) are a protein loaded gift. We typically have the Original Turkey Jerky daily. Other, bigger eaters, may opt for a 2.2 oz packet.
Another perk for office workers is that it won’t go bad. Summary: satisfying, tasty, good nutrition profile esp. for the Original Turkey, travels well, keeps well.
Twitter: @healthytravel
Carolyn Brown, Foodtrainers
It’s all about the quality and calories of the snack that matters – make them less than 200 calories and make sure they contain real ingredients. That’s why I love these new goodnessknows snack squares. They’re made with whole nuts, real fruits, and toasted oats, in delicious dark chocolate so it delivers on both taste and nutrition.
Best of all from a nutritionist standpoint is the pre-portioning- each 150-calorie bar is divided into four perfectly portioned squares – allowing every family member to eat the amount that’s right for them. Plus, they contain no artificial colors, flavors or sweeteners.
I also am a huge fan of the classic apple or celery and peanut or almond butter. You’re never too old to make ants on a log!
Twitter: @onesmartbrownie
Nadia Murdock, Nadia Murdock Fit
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