What are the Best Snacks to Provide in an Office and Why?
Snacking at work can be a tricky business. You want to satisfy your hunger and cravings, but you also want to avoid the unhealthy options that are often available in the breakroom or vending machine. Snacking on junk food can potentially lead to weight gain, mood swings, and reduced productivity. On the other hand, snacking on nutritious foods can possibly boost your energy, brain function, and overall health.
Here are some helpful criteria to consider when choosing office snacks:
They should be high in protein and fiber, which can help you feel full and prevent overeating. Protein and fiber also support muscle growth, digestion, and blood sugar regulation.
They should be low in added sugar and salt, which can contribute to obesity, diabetes, and high blood pressure. Excess added sugars and salt can also cause inflammation, dehydration, and cravings.
They should be rich in healthy fats, which can improve your cholesterol levels, heart health, and brain function. Healthy fats also provide a steady source of energy and enhance the absorption of fat-soluble vitamins.
They should be varied and tasty, which can keep you interested and satisfied. Variety also ensures that you get a range of nutrients and antioxidants from different foods.
Based on these criteria, here are some examples of the best snacks to provide in an office and why:
Nuts and dried fruit: This is a classic snack mix that provides a good balance of all three macronutrients: carbs, protein, and fat. Nuts and dried fruit are also loaded with fiber, minerals, and antioxidants. Some nuts, such as almonds and walnuts, also contain omega-3 fatty acids, which are beneficial for your brain and heart. However, be mindful of the portion size and choose unsalted and unsweetened varieties.
Bell peppers and hummus: This is a delicious and colorful snack that combines crunchy and creamy textures. Bell peppers are low in calories and high in vitamin C, which can boost your immune system and skin health. Hummus is made from chickpeas, which are loaded with protein and fiber. These can help lower your cholesterol and reduce age-related muscle deterioration.
Brown rice cakes and avocado: This is a simple and satisfying snack that can be easily prepared and stored. Brown rice cakes are gluten-free and provide complex carbs and fiber. Avocado adds healthy fats and potassium, which can lower your blood pressure and prevent muscle cramps.
Roasted chickpeas: These are a crunchy and savory snack that can be customized with different seasonings. Chickpeas are a great source of plant-based protein and fiber, which can support your digestion and weight management. They also contain iron, folate, and magnesium, which are essential for your blood health and energy levels.
Tuna pouches: These are convenient and portable snacks that don’t need to be drained and can be eaten straight from the pouch. Tuna is loaded with lean protein and omega-3 fatty acids, which can fight inflammation and reduce your risk of heart disease. You can also add some crackers, cheese, or fresh veggies for a more filling snack.
Apples and peanut butter: This is a classic and satisfying snack that can satisfy your sweet tooth and keep you full. Apples are high in fiber and water, which can help you feel satiated and hydrated. Peanut butter contributes protein and healthy fats, which can stabilize your blood sugar and mood. Choose natural peanut butter that doesn’t contain added sugar or oil.
Jerky: This is a shelf-stable and high protein snack that can curb your hunger and boost your metabolism. Jerky is also rich in iron, which can prevent anemia and fatigue. Look for jerky that is uncured, low in sodium, and made from a few ingredients. You can also find turkey, chicken, and salmon jerky if you don’t eat red meat. Additionally there are now quite a few varieties of vegan jerky as well.
Granola: This is a crunchy and sweet snack that can be customized with your favorite nuts, seeds, and dried fruits. Granola is a good source of carbs, protein, and healthy fats, which can provide you with sustained energy and brain power. However, be careful of the sugar and calorie content and choose natural sweeteners like honey or maple syrup. You can also add some yogurt or milk for extra protein and calcium.