March 20, 2014

28 Healthy Tips for Snacking at Work

Craving something sweet? Salty?  We have the answer for both!  When looking for the perfect snack, aim for under 200 calories and around 10g of protein and 5g of fiber.

Gotta Have It NOW!! Snack ideas to keep in your desk or fridge:
  • Seasonal fresh fruit- it comes in its own convenient package! Buying seasonal fruits helps prevent monotony.
  • 1 small apple and low fat string cheese
  • Applesauce (unsweetened) with a sprinkling of cinnamon
  • 6oz Greek yogurt, 2% fat (need some sweetness? Add 2 tsp honey)
  • ¼ cup hummus with baby carrots, or snap peas, celery sticks, cucumber, bell peppers, cauliflower or cherry tomatoes- or all of the above!
  • Dried nori – look for different flavors of this surprisingly addictive snack.
  • 1 oz dry roasted almonds… either alone or crushed and added to plain Greek yogurt.
  • Halve an avocado and fill with 2 oz low fat cottage cheese.
  • 2 Tbsp almond butter with celery stalks (go ahead and add raisins or dried tart cherries for ants on a log)
  • 2 rice cakes spread with 1 Tbsp peanut butter and jelly or spread with mashed avocado.
Have a Few Minutes – Snack ideas that require a little planning:
  • Make your own no-bake fruit crisp: Sprinkle fresh blackberries (or blueberries, or strawberries) with a handful of your favorite granola and microwave until warm.
  • Microwave 1 cup of frozen edamame,  sprinkle with garlic and chili powder.
  • Roll half of a Banana in 1 tbsp dark chocolate chips for a sweet treat.
  • 3 cups air-popped popcorn (spray with Pam or butter spray and then add 2 tsp cinnamon sugar or a pinch of parmesan cheese, basil, parsley and garlic powder)  or try a 100 calorie bag or microwave popcorn tossed with 2 Tbsp peanuts.
  • Top 6 whole wheat crackers with 3 oz light tuna in water for a burst of protein and whole grain goodness.
  • Spread 2 teaspoons of honey mustard on 3 thin slices of turkey; top with 1/4 cup sliced apple and wrap in lettuce.
  • Spread 1 oz tomato sauce on half a whole wheat English muffin, top with 1 tbsp low fat shredded cheese and any veggies you might want, microwave until warm- about 30 seconds.
  • Spice up a protein packed scoop of low fat cottage cheese with  1 tbsp raisins and ¼ tsp cinnamon.
  • Pair salty and sweet: Enjoy a 1 inch cube of hard cheese (like aged Gouda) plus 6 dried apricot halves.
Planning Ahead – Snack ideas to get you through the week”
  • Boil some eggs on Sunday and enjoy a few hard boiled eggs (2) as a snack during the week.
  • Make your own homemade trail mix and bag for munching on during the week. Combine raisins, almonds, walnuts and a few dark chocolate chips. Enjoy alone or over low fat Greek yogurt.
  • Create your own homemade yogurt dip – combine 1 cup plain yogurt, a dash of cinnamon and 2 tbsp honey. Serve it with a cup of raspberries, strawberries or apple slices.
  • Have a freezer at your office? Frozen fruit makes a fun snack that satisfies your sweet tooth! Try freezing grapes, blueberries, strawberries, sliced peaches or mangoes or chunks of melon.
  • Kabobs – Thread alternating chunks of pineapple, strawberries and angel food cake onto bamboo skewers. Or for a savory snack thread alternating chunks of cherry tomatoes, cucumber slices, low fat mozzarella cheese and olives onto a skewer.
  • Turn cucumber slices into crackers: Spread light cream cheese on cucumber slices and top with a thin slice of prosciutto or turkey for salty snack fix.
  • Try this instead of potato chips: Drain, rinse and thoroughly dry canned chickpeas. Lightly toss with extra virgin olive oil, season with dried oregano and garlic salt and roast at 400° until crisp. Make a large batch to get you through the week.
  • Try a new fruit or vegetable, like jicama. Peel and cut into sticks and squeeze fresh lime juice over the top for a refreshing crunchy snack.
  • Melt dark chocolate and almond butter, then stir in chopped dried apricots, rolled oats and sunflower seeds. Drop spoonfuls onto wax paper, then let chill.

Do you have any favorite snacks?  Share them below, and we may add them to our next post.