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10 Healthy Snacks You Can Take to Work

July 10 2024 7 min read

We all know how tempting it can be to grab a quick snack from the shop, especially when the afternoon work slump hits. 

But those overly processed snacks can derail your fitness goals and leave you feeling sluggish.

This is where prepping your own healthy snacks comes in. Taking the time to prepare your snacks at home is a great way to save money and clue yourself in on the foods you’re putting into your body. In need of some snack inspo? We’ve got you covered.

Why do we crave unhealthy snacks?

We’ve all been there; the vending machine is calling your name, or that packet of crisps seems like the perfect pick-me-up. There’s nothing wrong with craving something sweet or savoury — these snacks are great when you’re in a rush and need to pick up something quick.

However, unhealthy snacks are often packed with refined sugars, unhealthy fats, and artificial additives that make them not only tasty but addictive. Due to their high sugar content, they provide a quick burst of energy, but it’s usually followed by a sharp drop in blood sugar levels, leaving you feeling sluggish and craving more. 

What are the benefits of healthy snacking?

Switching to healthier snacks can make a huge difference. Not only will you feel more energised, but they can also help you stay focused and productive throughout the day — which you’ll definitely need if you’re in a 3:30 meeting!

But what are some of the other benefits? 

  • Sustained energy levels — Healthy snacks provide a balanced mix of protein, healthy fats and complex carbohydrates, ensuring a steady release of energy throughout the day. This helps you avoid the sharp spikes and subsequent crashes in blood sugar levels that are common with sugary snacks, keeping you energised and alert. 

  • Improved focus and productivity — Nutritious snacks can enhance cognitive function by providing essential nutrients that support brain health. Foods rich in omega-3 fatty acids, antioxidants, and vitamins can improve memory, concentration, and overall mental performance, helping you stay productive and focused at work. 

  • Support for fitness goals — Eating nutrient-dense snacks can significantly aid in muscle recovery and growth. Protein-rich foods, in particular, provide the amino acids necessary for repairing and building muscle tissue post-workout. Balanced snacks can also help maintain a healthy metabolism, supporting weight management and overall fitness. 

  • Better mood — Consuming balanced snacks that include whole grains, fruits, vegetables, and lean proteins can stabilise your mood and help reduce irritability. Foods rich in carbohydrates can boost serotonin levels in the brain, promoting a sense of well-being and happiness. 

  • Control over ingredients — Preparing your own snacks at home gives you complete control over the ingredients, allowing you to avoid hidden sugars, unhealthy fats, and artificial additives commonly found in processed foods. This not only ensures that you’re consuming high-quality, nutritious food but also allows you to cater to specific dietary needs and preferences.

Preparing healthy snacks at home

Making your own snacks is a game-changer for anyone committed to a healthy lifestyle. When you prep your own snacks, you have full control over what goes into them. Plus, it's often much cheaper than constantly buying ready-made food from the shop. 

Snack prep tips:

  1. Set aside some time each week — Dedicate a specific time each week for snack preparation — Sunday afternoons are perfect for this! Spend an hour or two preparing for the week ahead, and you’ll thank yourself later. You can chop veggies, blend houmous, bake energy bars and portion out seeds and nuts. 

  2. Invest in quality containers — Good-quality containers are a must for keeping your snacks fresh and tasty. Look for airtight containers in different sizes to accommodate the different types of snacks you’ll be making. Glass containers are great because they’re durable, reusable and don’t absorb smells or stains. 

  3. Keep a variety of ingredients on hand — Stock up on a variety of healthy ingredients to keep your snacks interesting and diverse. No one wants to eat the same thing every day! Fill your cupboards with nuts, seeds, dried fruits, whole grains and a selection of your favourite spices. Keep fresh fruit and vegetables in the fridge, and don’t forget about fun extras like dark chocolate and coconut flakes. The more variety you have, the more creative you can be with your snacks. 

10 healthy snack ideas

Whether you’re a fan of sweet or savoury snacks, there’s a healthy option out there that can satisfy just about any craving and keep you energised throughout the day. 

Savoury snacks

If you prefer something savoury, these snacks are perfect for you.

  1. Hummus and veggie sticks

Hummus and vegetable sticks are a classic healthy snack that’s both delicious and nutritious. 

To prepare, chop up some carrots, cucumber and peppers in sticks and then pair them with a generous dollop of homemade (or shop-bought) houmous.

If you’re looking to make your own hummus, blend chickpeas, tahini, garlic, lemon juice, olive oil and a pinch of salt until it makes a paste. This snack is rich in fibre and healthy fats, making it perfect for keeping hunger at bay!

  1. Greek yoghurt and mixed nuts

Greek yoghurt with mixed nuts is a high-protein snack that’s also packed full of healthy fats. Opt for plain greek yoghurt to avoid added sugars, and top it with a handful of mixed nuts like almonds, walnuts and pistachios. 

This combo is great for a midday boost, keeping you full until your next meal. 

  1. Whole grain crackers with avocado

For a quick and nutritious snack, mash up avocado, throw in a dash of lemon juice and spread it on some whole grain crackers. Add a pinch of salt and pepper to taste, and even add some spices like paprika to give it a bit of a kick!

This isn’t only a delicious snack, but it also provides healthy fats, fibres and essential vitamins. Whole grain crackers add a satisfying crunch, making this the perfect combination of texture and flavour. 

Sweet snacks

If you have a sweet tooth, these healthy snacks can help satisfy any cravings.

  1. Fruit and nut mix

A fruit and nut mix is a simple yet delicious snack. Combine dried fruits like apricots, cranberries and raisins with nuts like almonds, cashews and walnuts. This sweet and crunch treat is rich in vitamins, minerals and healthy fats. 

They can also be easily portioned out for an on-the-go snack. 

  1. Overnight oats 

Overnight oats are a fantastic make-ahead snack or even breakfast option. Mix rolled oats with milk, chia seeds, and fresh berries in a jar or container and let it sit in the fridge overnight. By the morning, you’ll have a snack high in fibre and antioxidants, making it an excellent choice to start your day. 

  1. Energy balls

Energy balls are a simple and easy snack you can make well in advance. Blend dates, oats, almond butter and cocoa powder together in a food processor. Once combined, roll the mixture into small balls and pop them in the fridge to harden slightly. 

These energy balls are great for a quick energy boost, packed with natural sugars, fibre and healthy fats.

Shop-bought healthy snacks

Sometimes, we don’t all have the time to prep snacks for the week ahead, and it’s important to remember that shop-bought isn’t a bad thing! There’s a whole host of options available in the shops that you can add to your shopping list.

  1. Fruit pots

Fruit pots are a convenient and healthy option available at most supermarkets. 

They come pre-packaged with fresh fruit — sometimes as a stand-alone fruit or as a mixture pot with others — making them a quick and easy snack choice you can drop in your bag for the workday. 

Look for pots without added sugars or syrups to keep it as healthy as possible. 

  1. Natural nut bars

Natural nut bars are a great option for a healthy snack on the go. Look for bars with minimal ingredients and no or low added sugars. These bars often contain nuts, seeds, and dried fruit, providing a good mix of protein and fibre. 

  1. Vegetable or lentil crisps 

Vegetable and lentil crisps are a healthier alternative to regular crisps. Made from lentils or veggies like sweet potato, beetroot, and kale, they are often found in the health food section of the supermarket. 

They provide a good crunch without the unhealthy fats and additives found in traditional crisps. 

  1. Rice cakes with nut butter

Rice cakes are a light and crunchy snack that’s great for whipping up in a couple of minutes. 

Pair them with a spread of natural nut butter, like almond or peanut butter, and look for rice cakes made from whole grains and with minimal added ingredients. 

The combination of rice cakes and nut butter provides a good balance of carbs and healthy fats, making it the perfect snack to keep you fuelled during the workday. 

Get set on your fitness journey with Fitness First

Healthy snacking can be a game-changer for your energy levels, productivity and overall well-being. However, it’s also important to remember that you can also enjoy sugary snacks in moderation.

Discover more about all things fitness and nutrition today with our Inside Track Blog, or why not book your first class today? Find a gym near you now, whether you’re looking for a gym in London or further afield!