Key points

• Prioritise snacking based on genuine hunger, rather than  emotional triggers or habitual munching.
  
  
• Opt for snacks like , based on mostly whole foods, such as veggies and hummus, yoghurt bowls, and smoothies for sustained energy and essential nutrients.
  
  
• Homemade snacks like oats can help you to control ingredients and promote healthier choices.
  
  
• Understand the psychological aspects of snacking to make informed decisions and curb unnecessary non-hungry eating.
  
  
• Be mindful of portion sizes, plan snacks, and consider nutritional values for a well-rounded, health-conscious diet.
  
  
• Keep easily accessible snacks like vegetables, fruits and nuts for convenient and healthy choices during busy workdays.
  
  
• Seek advice from professionals for personalised snacking suggestions to help you meet your nutrition and health needs.

Introduction

With the return to the office, maintaining a healthy lifestyle becomes a priority for employees. As the daily grind takes its toll, snacking often becomes an inevitable part of the work routine. However, the key is not to forgo snacking altogether, but to start with smarter choices.

In this article, we'll explore nutritious, office-friendly snacks and offer insights into what healthy snacking decisions you can make to keep you feeling energised and focused throughout the workday.

Let’s dive in!

The importance of smart snack choices

Snacking at work is a common practice, whether it's to curb stress or share a moment with colleagues.. In this section, we'll explore a few smart snack principles, and look at how they can contribute to a healthier work life.

Fuel your body and mind with nutrient-rich snack choices

Yoghurt bowls for protein and calcium, veggies and hummus for protein and fibre

Good food doesn’t need to be complicated!  Yoghurt bowls, or smoothies, are a great source of protein and calcium, while snacking on veggies will ensure you get a regular dose of vitamins, minerals and antioxidants to support your health and wellbeing.

Refreshing smoothies for taste and health

Refreshing smoothies made with your favourite milk, fresh fruits and veggies like spinach, cauliflower, beetroot, or cucumber are a great idea. By incorporating almonds, walnuts or seeds, you not only enhance the taste but also add an extra protein kick, as well as a dose of healthy fats. These smoothies are not only delicious but also packed with vitamins, minerals and antioxidants, contributing to improved energy levels and overall health. Milk also combines the goodness of protein and calcium, promoting muscle health and bone strength. 

Homemade healthy options

Making your own nutritious snacks based on whole foods, can help to give you control over what goes into your food. Making homemade snacks, such as oat and seed based muesli bars are another healthy way to satisfy your hunger cravings. They’re rich in fibre, providing a sustained release of energy and helping you stay focused throughout the day.

Snacking for the right reasons

Understand the psychology behind snacking and recognize that it's often driven by habits or emotions rather than true hunger. Choosing nutrient-dense snacks helps you make better choices and avoid the pitfalls of unhealthy snacking habits. By opting for snacks with a balance of protein, fibre, and essential nutrients, you can support your overall well-being and maintain sustained energy levels throughout the workday.

Making thoughtful snacking decisions

A few things to keep in mind when it comes to getting your healthy snack routine off to a good start:

• Listen to your body – Snack when you are feeling hungry, rather than out of habit or as an emotional-response.
  
  
• Plan ahead –  Ensure you include some nutritious snack options or ingredients as part of your regular grocery shop.
  
  
• Make it count  – Use snacks as a way to increase the nutritional content of your day.
  
  
• On-the-go options – Keep vegetables, fruits and nuts & seeds handy for healthy, on-the-go snacking.
  
  
• Professional guidance – Consult experts for personalised snacking suggestions.  If you’d like to speak with a Registered Dietitian, consider reaching out to one of our Active+ Dietitians.

The importance of snacking on overall well-being

Snacking can play a crucial role in maintaining overall well-being by providing essential nutrients, sustaining energy levels, and supporting cognitive function throughout the day. Smart snacking helps to ensure that you get all the nutrients you need, and provides you with sustained energy during the day, promoting a steady and balanced mood. Moreover, well-timed snacks can help to curb excessive hunger, preventing overeating during main meals. 

Choosing nutrient-dense snacks based on whole foods, such as vegetables, fruits, nuts, and dairy, contributes to a well-rounded diet, supplying vitamins, minerals, and antioxidants that are vital for bodily functions. Additionally, snacking can support productivity and concentration by preventing the mental fog associated with hunger. 

By recognising the significance of mindful and nutritious snacking, individuals can foster a holistic approach to their well-being, ensuring sustained energy, improved mood, and overall vitality.

Conclusion

In conclusion, maintaining healthy snacking habits in the workplace is crucial for overall well-being. By making smart snack choices, listening to your body’s hunger and fullness cues , and incorporating nutritious options, employees can power through their workday with energy and focus. 

Remember, a well-thought-out snacking strategy can contribute significantly to a healthy and happy work life. So, the next time you reach for a snack at the office, make it a choice that nourishes both your body and mind.

Reviewed by:  Angela Berrill