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Best Healthy Snacks For Work 2021 - Zengreenlife

Staying healthy when we’re busy isn’t an easy task to manage, and often we’re tempted into using our spare change to feed the vending machine at work. The problem with these snacks is that they bring a brief form of satisfaction that makes us feel sluggish and tired by the end of our day.

Taking the time to choose and prepare your snacks before you head into work is the best way to get through your day, and the best part about it is that everything your eating, you won’t have to feel guilty about or worry about the calorie content in each bite. In this article, we’ll go over some of the best healthy snacks you can prep for work that will keep you happy all day.

Comparison Table

How We Chose Our Ratings

There will be several factors at play to determine best in the slot for our ratings. These factors all play critical roles in establishing what should be considered a healthy snack that you can take with you to work.

Healthy: These snacks should be healthy, ranging lower on the calorie scale while still providing a reasonable amount of vitamins and minerals that the body needs to stay healthy. More robust options will rate higher than options that contain ingredients that don’t provide any nutritional value.

Leaves You Satisfied: A snack is only significant if it keeps you satisfied until you can get either get to lunch or satisfy you until you’re able to get to dinner. Snacks that contain a low caloric density but still stave off hunger when it’s needed the most will rate higher than meals that only satisfy you for a short amount of time.

Easy to Carry: Snacks should be easy to store and stow away until the need to munch on something rises throughout your day. Being able to carry these items and have them on hand will rate each snack higher if they can match this specification.

- Top 6 Best Healthy Snacks For Work -



Nuts are an excellent choice for people who need a boost of extra protein and a long-lasting energy source. There’s also evidence that has surfaced that suggests nuts are good for your heart thanks to the unsaturated fatty acids and additional nutritional properties in this super snack.

Nuts provide many beneficial nutrients in each serving. These following nutrients offer outstanding benefits to our bodies:

  • Fiber: Fiber is always a good thing to have your system, helping lower your cholesterol levels and keeping you feeling fuller for longer. Studies have found that link levels of fiber to the prevention of type two diabetes.
  • Omega-3 Fatty Acids: While this beneficial nutrient is typically found in fish, omega-3 fatty acids are also found in nuts, bolstering your hearts health and protecting your heart from dangerous conditions like heart arrhythmia.
  • L-Arginine: Many people don’t know about this beneficial nutrient that develops naturally in nuts. L-arginine is shown to help improve the health and strength of artery walls which keeps them flexible and less likely to succumb to blood clots.
  • Plant Sterols: This nutrient occurs naturally in nuts and frequently added to food items like orange juice and margarine to help lower cholesterol levels. Because they usually happen in nuts, eating them would be helpful in maintaining your standards.

The evidence isn’t concrete on how or why nuts help your heart, but some solid theories can give us a good idea as to why nuts provide some great benefits. The first way that they help our hearts is by lowering our low-density lipoprotein or LDL levels.

For those who aren’t familiar with this term, LDL is what many people refer to as bad cholesterol which is responsible for the build-up of plaque in our blood vessels.

Significantly lowered LDL levels mean that the risk of a heart attack or stroke lessens dramatically and further studies have noted that nuts also lower inflammation levels that are common in people who suffer from heart disease.

Unfortunately, nuts are also high in calories, so it’s important to keep a small amount on hand when you need a quick snack to get you through the day, but don’t eat a lot of them if you are on a restricted calorie diet.



Oats are a whole grain food that comes packed with vitamins and minerals that will keep you filled up throughout the day. Oats are also versatile, you can make them into a delicious morning meal, or you can bake them into a muffin to take wherever you want. Many times you can find to-go convenience containers of instant oatmeal to eat when you need a quick snack.

Oatmeal contains nutrients such as:

  • Vitamin B1, B5, B6, and B3
  • Manganese
  • Iron
  • Zinc
  • Folate
  • Copper
  • Magnesium
  • Phosphorus

A single cup of dry oats is only 303 calories to enjoy, and you can garnish your meal with fruits and berries, or you can add milk, honey, and seeds to enhance the flavor however you want. You’ll be able to take advantage of antioxidant properties that are present in oats, which help prevent your body from falling subject to severe diseases.

The fiber present in oats is responsible for making us feel fuller for longer, and it doubles as a solution for lowering our bad cholesterol levels, regulating blood sugar and our natural insulin responses, and provides food for the good bacteria in our digestive system to grow and continue providing a healthy digestive tract which keeps you regular.

Studies determined that introducing oatmeal at a young age reduces the risk of asthma developing.



Adding seeds to your meals and snacks would make for a great garnish. Seeds may not seem like a lot, but eating them carries many benefits that many people never realized were there. There are six seeds specifically that should be added to your snack regime.

  • Flaxseeds: Flaxs​​eeds are also known as linseeds, and they provide a fantastic source of omega-3 fatty acids and fiber and something known as alpha-linolenic acid. Other nutritional benefits that flaxseeds provide are nutrients such as:
    • Fiber
    • Omega-3 fatty acids
    • Omega-6 fatty acids
    • Thiamine
    • Magnesium
    • Monounsaturated fats
    These nutrients are shown to lower cholesterol levels, improved blood pressure as well as blood sugar which effectively makes flax seeds perfect for individuals who are at risk for heart disease as well as diabetes. There are even studies that suggest that eating flaxseeds may lead to the prevention of certain cancers.
  • Chia Seeds: Another great option if you’re looking to stave off heart disease and keep your cholesterol levels stable. Eating a serving of chia seeds a day will give you 18 percent of your recommended daily value of calcium while providing omega-3 fatty acids to bolster the health of your heart.
  • Sesame Seeds: Many people know of sesame seeds, found on hamburger buns and some of our favorite Asian dishes, these little seeds have a similar nutritional profile as flaxseeds, so they’re very very good for you. In fact, in addition to the lovely blend of nutrients providing a strong health profile for your body, a chemical found in sesame seeds increased sex drive.
  • Sunflower Seeds: Sunflower seeds are a great source of vitamin E and a good source of protein. Eating Sunflower seeds regularly in your diet has shown in studies to reduce inflammation and thus to reduce the risk of heart disease.
  • Pumpkin Seeds: Pumpkin seeds are a favorite around the autumn season. However, they are available all year round in many different varieties and flavors. They are excellent sources of Omega-6 fatty acids as well as containing a large amount of phosphorus. You can also find nutrients such as:
    • Fiber
    • Manganese
    • Magnesium
    • Phosphorus
    • Monounsaturated fat

  • Hemp Seeds: Many people aren’t aware of hemp seeds, to begin with, but these are reasonably tasty, and they frequently come used for the process of creating hemp milk which is an alternative milk option for those who were lactose intolerant. They’re also a great source of protein, containing more than 30 percent of your daily value alone.



Fruit as a snack is a classic and an effective way to curb your sweet tooth and effectively carry you through the day without the dreaded afternoon crash. Most people are keen to eat things like carbohydrates which releases serotonin to perk us up. Unfortunately, this serotonin boost also comes with a crash which leaves you feeling tired, grumpy and bogged down.

While fruit contains sugars, but the difference between sugars found in fruit versus sugars that are processed and added to candy bars and sweet treats is the fact that fruit sugars are natural for our bodies process and convert into energy instead of being stored for later in the form of fat.

These energy boosts that you get from eating fruit are gentle and slow burning which prevents the roller coaster effect, mood swings, and inevitable crash that people feel after eating other snacks.

Even though the argument for eating fruits as an excellent snack to take with you to work, there are some fruits you should always avoid and fruits you should eat instead. The fruits you should avoid will have the potential to increase blood sugar levels which is a dark and dangerous road into complex diseases.

Fruits you should include are the following:

  • Blueberries
  • Raspberries
  • ​Blackberries
  • Strawberries
  • Cherries
  • Kiwis
  • Apples
  • Bananas
  • Figs

On the reverse side, eat these in moderation:

  • Pineapples
  • Grapes
  • Melons
  • Mangoes

While fruits are healthy, be aware of which ones provide the best nutrition for the recommended serving size before packing them up for later.



Yogurt is another classic snack choice when it comes to grabbing something quick for a snack at work. What many people don’t realize is all the benefits that yogurt indeed provides for you and your body.

Yogurt has a lot of calcium. One serving of yogurt meets nearly half of your recommended daily value of calcium which is excellent news for your teeth and bones. One cup also provides a large number of vitamins, such as B, D, and B12 which protect your heart from disease and helps your immune health while alleviating depression.

You’ll find a right amount of phosphorus, magnesium, and potassium which are all essential in regulating blood pressure, your metabolism and gives a boost to your bone health. Eating yogurt provides an impressive amount of protein in each serving which comes directly connected to boosting your mood and reducing anxiety. You’ll also feel less hungry afterward.

What yogurt is most famous for is the probiotics that naturally come included in the process. These beneficial bacterial colonies aid your digestive system and help reduce or prevent the onset of irritable bowel syndrome or IBS by keeping bloating down and stool frequency up.

On top of that, these bacteria provide a defense system in your gut by killing off harmful bacteria that enter our bodies through the food we eat.


Tuna Packets

Tuna is a fantastic fish and makes for an easy snack with some healthy crackers when you need a pick-me-up. Using tuna packets isn’t just a convenient snack when you need something to eat at work, it’s probably the best source of protein to calorie ratio.

High-protein content foods like tuna are responsible for boosting our moods and helps provide a mental boost thanks to the amino acids that stimulate neurotransmitters which are directly accountable for our concentration levels.

Tuna is also heavily fortified with omega-3 fatty acids which fight off blood pressure and heart disease. Omega-3s are also responsible for reducing depression and anxiety, which would be especially helpful if a large project or presentation is on the horizon.

Buyer’s Guide

Preparing snacks gives you the flexibility to eat what you want while staying in control of what goes into your body. Eating any range of these snacks will provide you with something that not only keeps you sated until you can feed your next meal, but they’re healthy options that will benefit your body as much as it helps your appetite.

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