• micaela panzavolta

Stay fuller for longer with delicious healthy snacks to keep at work

I have to admit I'm more of a grazer than a meal eater and this is why I consider myself an expert when it comes to snacks. Even if you are not a grazer like me, smart snacking can be an important part of your healthy eating plan.

Those mid-morning or mid-afternoon cravings followed by a trip to the vending machine for a salty/sugary snack, can lead to spikes and dips in blood sugar levels, lethargy, irritability, more cravings and of course, weight gain, but if pushing the wrong buttons could be a diet disaster there is an easy way to avoid the roller coaster and the weight gain. 

When it comes to snacks (actually, when it comes to ANY kind of eating), it’s important to include some protein and, ideally, some fibre. Why? You need protein (and fibre) to keep your blood sugar stable, so you’ll have a constant supply of energy to get you through to lunch or your evening meal. 

So what can you eat? What you pack for snack will depend on the facilities you have at work. No fridge? You’re going to want to pack your snacks every day from home. It might take a little more advance preparation  than it does to rip open a bag of potato chips, but it's still extremely quick and simple. Plus the snacks shown here  are made with ingredients that are either easily portable or easily kept in an office kitchen.

If you have access to a fridge you can keep small tubs of goodies like hummus and cottage cheese in the fridge and store bulkier items like rice cakes, oat cakes, jars of nut butters, assorted bags of nuts or protein bars in your desk drawer. 

Here are my top healthy snacks to keep at work

1) 2 oatcakes with sugar free cashew or almond nut butter 

2) Hummus with crudités like raw carrot, cucumber, cauliflower, peppers, courgette, celery

3) Fruit and nuts.  And apple slices with nut butter of your choice (or if this is too messy for you, apple or pear and a small handful of nuts)  

4) Small handful of seeds (pumpkin and sunflower) and a chunk of cheese, no bigger than a small match box

5) 2 oatcakes with cottage cheese and tomato or cucumber slices

6) Berries or a couple of dried prune or apricots and 4 walnuts

7) 2 squares of dark chocolate and an apricot

8) 5 olives and a mandarin

9) Nairn's ginger oat biscuit and 2 Brazil nuts

10) Small pot of Greek yoghurt with handful of raspberries

11) 1 hard boiled egg and chunks of avocado (1/4)

12) A handful of roasted chickpeas

13) Large handful of cherry tomatoes and 5 cubes of feta

14) Handful of homemade trail mix (your own mix of: seeds, nuts, toasted coconut strips and goji berries)

15) 1 seeded Ryvita with cream cheese and cucumber

16) 5 handfuls of air-popped plain popcorn

17) Half of a small avocado filled with salted sunflower seeds

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