How to choose snacks to help you get through your workday

Whether you're at the office or working from home, keeping snacks on hand can help you maintain energy and focus throughout the day.¹ Eating a balanced diet of carbohydrates, fats, fiber, minerals, proteins, vitamins and water and helps provide enough energy for your body to function normally and avoid dips in energy levels.²

Danielle Stagni, a registered dietitian and nutrition therapist at New Moon Nutrition and Wellness  explains the importance of having snacks during the workday. “In the workplace, many people tend to underconsume their appropriate nutrition,” she says.³ “Underconsumption also impacts blood sugar levels, leading to feeling drowsy, unproductive, irritable, etcetera. For increased motivation, productivity and effective stress management, aim to incorporate a snack that pairs at least two food groups together.”

Continue reading to learn how to identify snacks to keep on hand while working.

In this article:

Criteria for choosing work snacks

When finding snacks for work, it’s important to know what to look for. Generally speaking, the closer a food is to a whole food, such as dairy, fruits and vegetables, the more nutrient dense it will be.⁴

To help improve your diet and sustain energy throughout the workday, consider a few key criteria. The nutritional value of the snack should offer a good balance of macronutrients, including complex carbohydrates, healthy fats and proteins,  to keep you full and energized.⁵ Look for items rich in fiber, vitamins and minerals, which can aid digestion and overall health.⁶ Convenience is also a critical factor. Try to find snacks that are easy to prepare and transport.

Avoid snacks high in added sugars and processed ingredients, because these can lead to energy crashes and decreased focus.⁷

Nutritional value

Understanding which foods have the most nutritional value is important when buying snacks for work. Incorporating a variety of food groups, including dairy, fruits, grains, proteins and vegetables helps maximize the intake of minerals, nutrients and vitamins.⁸ Stagni says it can be helpful to focus on foods that have increased amounts of fiber, lean protein and unsaturated fats for increased energy levels.⁹

Learning what each of the colors, numbers and terms on a nutritional label mean will also help bring clarity when shopping for snacks.¹⁰

Convenience

If you have a busy lifestyle, there may not be time to chop up a fruit-and-veggie plate every day. Nonperishable and prepackaged items can be convenient options to have on hand. Just be aware of added sugar, salt or flavor-enhancing ingredients that can be present in food items like fruit cups or packets of nuts.

Dietary restrictions and preferences

Those who follow particular dietary guidelines can make their search easier by shopping at health-oriented stores or with a targeted online search. For example, many online marketplaces will allow you to filter your results by dietary concern, such as gluten-free, kosher or low calorie.

Types of work snacks

A key to mindful eating is raising awareness and understanding.¹¹ The more ideas and resources you have, the easier it will be to feel confident about what types of snacks to shop for and where to look for them.

Below you will find inspiration for work snacks that align with your budget,  lifestyle and preferences.

Fresh fruits and vegetables

Some of the simplest fresh work snack options are fruits and vegetables. They are high in water content and important antioxidants, minerals and vitamins.¹²

Shopping for fruits and vegetables that are in season is a good way to get fresh-tasting items. Plus, rotating produce seasonally is a fun way to try fruits or vegetables you don't normally eat.

Here are some fruit and vegetable snack ideas:

• Apple or banana with peanut butter
• Bell pepper, celery or cucumber boats with canned tuna
• Fruits and nuts
• Veggies and hummus
• Veggie slices with low-fat dips

Dairy and refrigerated options

Dairy products are filling because of their high protein content. The B vitamins, calcium and phosphorus found in dairy help with energy production.¹³

Refrigerated work snacks and beverages may include the following:

• Cheese
• Guacamole
• Hard-boiled eggs
• Hummus
• Protein shakes
• Smoothies
• Yogurt

Tip: Making hard-boiled eggs at home or buying a large block of cheese and cubing it yourself is a cheaper alternative than buying them premade.

Dried fruits

Although it’s hard to beat the freshness of whole fruits, dried fruits may be more convenient in an office setting. Dried fruits are less messy to eat and don’t need to be refrigerated, and the narrow packets can easily fit into a desk drawer.

For example, consider dried fruit products like Natierra Organic Dried Mango Cheeks or Well Market™ pineapple passionfruit dried fruit bites.

Nuts and seeds

Nuts and seeds are non-perishable foods that make for a quick work snack. Both are small but powerful because they are high in healthy fats, fiber, and protein. There are many different types of nuts and seeds, so chances are you will find a favorite.

If you have trouble reaching your daily fiber goal, a handful or two of nuts or seeds may help you get there while the fat content helps to keep you full.¹⁴ Many nuts and seeds have also been linked to having the potential to lower the risk of cardiovascular disease and type 2 diabetes.¹⁵ If you aren’t a fan of eating raw nuts, healthy nut butters are another great way to incorporate them into your diet. 

Consider nut and seed products like Gold Emblem abound® Unsalted Deluxe Mixed Nuts, jalapeno-flavored Well Market Roasted In Shell Pistachios and Well Market Flavor-Infused Sprouted Almonds with dill pickle flavor.

Pantry and packaged goods

Prepackaged goods that you might find in a pantry are often thought of as unhealthy. However, this depends on how processed the item is.

Stagni gives the following advice on this subject: “Reading the nutrition label can help guide you in choosing foods tailored to your health goals. This can vary from person to person. For example, someone on a heart-healthy diet may aim to choose foods lower or reduced in sodium and saturated fats. In general, you can look for fiber, which is usually food that’s made with whole grains. Foods with more natural sugars compared to added sugars are typically associated with more vitamins and minerals.”¹⁶

Well Market White Cheddar Popcorn, Fiber One 70-calorie cinnamon coffee cake soft-baked bars and Well Market apple crisp trail mix are convenient packaged work snack options.

Sweet options

If you struggle with frequent cravings for something sweet, there are ways to still satisfy your sweet tooth. Sweet snacks with nutrient-dense ingredients, such as dairy, fruit or nuts, can be healthier.

Stagni suggests ideas like cereal, chocolate-covered almonds, graham crackers with nut butter, popcorn, smoothies, or yogurt parfait with granola and fruit. Granola or protein bars also have varying sweeter flavors.¹⁷ “The goal is to pair food groups together! For example, grain and protein, dairy and fruit, etcetera. Having major cravings is usually a result of being hungry, not having balanced nutrition, and usually occurs in the context of restriction. When choosing to indulge, practice mindful eating. Satisfying your sweet tooth can be nutritious and delicious!"

Some sweet work snack ideas are Well Market lightly dipped dark chocolate nut trio, Well Market vanilla honey roasted pecans and Well Market gluten-free chocolate chip cookies.

Meal prep and storage tips

Taking the time and initiative to prepare snacks ahead of time is one of the most important ways to avoid unhealthy eating habits. If you have never meal prepped before, it may seem daunting. With a strategy in place, it can become a seamless part of your weekly routine.

How to prepare snacks ahead of time

If you want to prepare snacks ahead of time that will last you the entire work week, there are a few things to consider. First, look at your weekly routine and choose a day you typically have a free hour or two to prep. Next, assign a range of snacks to each day of the work week, and create a list of what you will need to buy before going shopping. Finally, shop, prepare, pack and organize all the snacks so they are easy to grab on your way to work!

Smart packing tips for convenience

Having the proper food storage supplies is very important for organized snack prep. There are many different snack storage options available.

Check out these ideas:

• Two-ounce portion cups: Handy for packing dressing or dips like peanut butter. They also help you from going over the recommended serving size.
• Bento boxes: Have several compartments, making it easy to organize and pack different food groups.
• Collapsible containers: Great if you have limited cupboard space.
• Glass lunch boxes: More expensive than plastic but a long-lasting storage solution.
• Reusable snack bags: Environmentally friendly and great for storing small foods like fruits, nuts and trail mix.

How to make packing snacks a habit

Creating new snacking habits can improve your overall well-being and help you achieve your health goals. Here are some key steps to guide you in integrating snacks into your work routine:

• Determine the goals associated with your new habit (for example, to stay energized or lose weight).¹⁸
• Choose the same day or time of the week that you can shop and prep on.
• Realize it will become easier over time.
• Try a variety of new snacks until you find items you enjoy eating.

Power through your day with snacks

Eating snacks is important for maintaining high energy levels during the workday. Focusing on foods like fruits, nuts, vegetables and whole grains will help you meet your daily nutrient needs and prevent energy loss. Thinking ahead and planning, shopping and prepping snacks for work will make it easier to stick to this new habit.

Frequently asked questions

What are some easy snacks to take to work?

Snack options include dairy products, fruits, nuts, seeds and vegetables.

How can I store my snacks to keep them fresh throughout the day?

Storing your snacks in air-tight containers can prevent your snacks from going stale. If you are bringing food items that require refrigeration, make sure to transport them in an insulated lunch box or use ice packs.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.