How To Snack Better at Work


It’s no secret that all of us like to snack as we work. Keeping the mouth busy may just give us the focus we need during the office hours, or could even serve as a break from the monotonous daily routine. Though seemingly trivial, snacking is an important part of work life. A 2015 study even goes as far as saying that the key to happiness at work is free snacks.

But there is one essential question that most employees and employers missed: how do we snack? It is proven that proper nutrition could improve our focus, help us stay energized and make good decisions, yet many workers today still choose comfort food such as candies, pretzels, and sodas to snack on over the healthier choices. We all know these types of food are bad for our waistline, but what we may not realize is their impact on our overall health. Candies contain large amounts of sugar which will increase the risk of diseases such as diabetes and cardiovascular disorder, as well as depression.

Read on for some tips to enjoy guilt-free snacks without sacrificing your health and performance.

Bring Your Own Snack

Stashing healthy snacks at work will set you on your path to eat better and help you resist the temptation to snatch unhealthy comfort food. Many people think this means giving up the pleasure of eating completely, but this process needn’t be tormenting both in the effort and taste. Would you believe that you can still snack on chips during your break? Think fruits and veggies: apple chips, banana chips, or kale chips.

On your next weekly grocery shopping, make sure to visit these aisles: nuts and dairy. Walnut contains omega-3 fatty acids which help to improve concentration and reduce chronic diseases risk [1]. Almonds and pistachios are other good choices. Instead of ice cream, pick up some plain, nonfat Greek yogurt in the dairy section. It’s packed with nutrition such as vitamins and minerals, as well as probiotics to boost your immune system and aid digestion [2].


Eat your walnuts whole (with the skin) to benefit from its antioxidant properties. Antioxidants protect your body from being damaged by harmful molecules called free radicals.

Mix and Match

Another myth of healthy eating is that it will get boring really fast, which will in turn force you to quit. Well, just like any other food, you actually can pack as much flavor as you want into your meal! Here are some of the best flavor combination that is guaranteed will have you coming back for more.

Sweet Combos

  1.  Hazelnut Butter + Bananas + Strawberries


  • Hazelnuts are good for your heart as they are rich in unsaturated fats.
  • Fresh bananas are a nutrient powerhouse that will aid digestion, heart health, and weight loss.
  • Cholesterol-free and packed with antioxidants, strawberries are a great snack for the hungry stomach.

     2.  Apple Slices + Granola + Peanut Butter


  • An apple a day keeps the doctor away, as the saying goes. Rich in fibers and phytonutrients, apples also reduces the risk of hypertension.
  • Granola is a ready-to-eat mix of rolled oats, nuts, and honey or brown sugar. It helps to boost energy, lower cholesterol, and improve concentration.
  • Peanut butter is a great source of protein and fat. When consumed in moderation, it can help to reduce the risk of stroke and heart disease.

        3.  Popcorn + Honey + Cinnamon


  • Honey has antibacterial and antifungal functions and helps to regulate blood sugar.
  • Spice up your popcorn with sprinkles of cinnamon dust to enjoy its anti-inflammatory and antioxidants properties.

Choose this as a far healthier alternative to butter popcorn.

Savory Combos

  1. Swiss Cheese Wedge + Crackers + Ham


  • Swiss cheese is known as the healthiest cheese because it’s lower in sodium and fat.
  • Ham provides a healthy dose of protein and iron, but consume in moderation to prevent sodium overload.
  • Complete your meal with crackers as a good source of carbohydrates. A healthy meal is a balanced one.

         2.  Sweet Peppers + Hummus + Pita Bread


  • Red sweet peppers are high in vitamin C and beta-carotene that serves as antioxidant and anti-inflammatory.
  • Iron and vitamin B highlight the nutritional benefits of hummus thanks to the chickpeas in them.
  • Pita bread is a good protein and carbohydrate source

Opt for whole wheat pita bread to be even healthier

       3.  Tortilla Chips + Guacamole + Pico de Gallo


  • Though it may take more time to prepare, guac and chips is a better snack than candies because it’s made of fresh ingredients.
  • Avocado, the main ingredient of guacamole, is a good fat source that is high in Potassium which helps to regulate blood pressure.

Unity is Strength

Maintaining a healthy habit in a junk-food-filled environment can be a strenuous task. To remedy that, you can form a group with your co-workers and make a pact to live healthier at work. Eating together at work during snack break and lunch time can fortify your determination, and can even influence other co-workers to join your group.

As an alternative, employers can provide a pantry of snacks to promote better habits. Stock the shelves with only healthy options using an office snack delivery service to encourage employees to switch to healthy snacks and don’t forget to equip the kitchen with water fountain or dispenser—rehydrating is also important for a healthy lifestyle. Don’t forget to regularly treat yourself with non-food related treats too, like massages, facials, and flowers. We love roses Singapore.

So, are you ready to switch habits? It might be hard at first, but it’s important not to believe the myths and give up. Healthy eating doesn’t have to taste bad. It also doesn’t take a lot of effort—you don’t even have to cook! Many healthy snacks come in fresh, ready-to-eat form, so all you have to do is pick it up at the grocery store and pack it with you to the office. Wait no more and ask your coworkers to join you on a healthy adventure now!

About Author


Wife, mother, grandma, blogger, all wrapped into one person. Lover of coffee, crime shows as well as humor. Loyalty, honesty and positivity is what attracts me to a person as that is what I try to project to others. Hard working and driven to a fault helps me help others and in turn helps myself in my daily work and life.

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