Snack options fill vending machines and supermarket aisles. A good portion of these snack choices, such as candy bars, snack cakes and potato chips, supply little nutrition and can also be packed with fat, salt or sugar. Preparing your own snacks at home is one way to ensure that the snacks you enjoy while at work provide nutrition and sustenance. Healthy snacks may also increase your concentration and focus on work-related tasks.
Tortilla Roll-Ups
A whole wheat tortilla is a nutritious and fiber-filled snack that will give you fuel for two or three hours until time to eat again. There are a variety of healthy fillings that will complement the whole wheat tortilla. Spread with peanut or almond butter, sprinkle with sunflower seeds and roll up for a protein and fiber-filled snack. Reduced fat cream cheese with fresh chives and tomato slices is another option that supplies calcium and vitamin C. Cottage cheese with fresh blackberries is another filling that supplies vitamin C, calcium and potassium.
Nonfat Pudding
Many puddings are loaded with calories and saturated fat, but the Cleveland Clinic Heart Center suggests nonfat pudding as a nutritious snack option that supplies calcium and also satisfies your sweet tooth. Stirring in healthy toppings can further increase the nutrition of this snack. Add sliced strawberries and bananas to vanilla pudding for added vitamin C and potassium or add fresh raspberries to a cup of chocolate pudding for a fiber boost. Ground flaxseed, whole oats, dried fruit or low-fat granola are additional add-ins that provide fiber.
Crackers and Cheese
Whole wheat crackers with low-fat cheese is a common snack that is also easy to transport to work with you. You can use different types of cheese and toppings to make this snack more exciting, as well as boost the nutritional content. Spread several whole wheat crackers with soft cheese, such as brie, and top with thinly sliced tomatoes and cucumbers for fiber and vitamin C. A slice of mild cheddar cheese can be topped with a Granny Smith apple slice for vitamin C, fiber and calcium. Cottage cheese topped with an all fruit jam is a sweet version of this snack that supplies calcium and potassium.
Jerky
Dried meat jerky is a notable source of protein, which can satisfy your hunger for 2 or 3 hours between meals. Any type of jerky will supply several grams of protein, but look for reduced salt varieties because some flavors can have several hundred milligrams of sodium per serving. Beef jerky is the most common type, but you can also purchase deer, elk and other wild game jerky as well. Add a handful of nuts for a boost of fiber or a handful of dried fruit for some vitamin C and potassium.
References
- "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"; Bonnie Sanders Polin, Cleveland Clinic Heart Center and Frances Towner Giedt; 2007
- American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and American Dietetic Association; 2006
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