While a few snacks throughout your day can be a great idea, the quality of your selections makes all the difference—and the typical coffee and muffin can do more harm than good.
When your energy is falling, coffee (stimulant) with a sweet treat (sugar) gives you quick and boost, but is not the best fuel. Instead, balanced, simple healthy snacks with plenty of nutrients, mid-morning and mid-afternoon, will keep you energized and satisfied between meals—and that’s a boon to your diet.
The Secrets Behind Your Snack Attack
After eating snacks made of sugar-rich, processed carbohydrates (which are often also full of trans fatty acids and low on vitamins and minerals), you can end up feeling hungrier than you did before. As your blood sugar spikes then lowers again, your energy may well dip again, sending you false hunger signals, increasing your odds of overeating or choosing an unhealthy meal at your next chance.
By choosing the right kinds of snacks, you can keep your insulin levels stable so you can feel less fatigued and more focused, and you won’t be as likely to have a rebound effect at your next meal. But when you don’t have access to healthy snacks near your desk, it can be hard to stay on track.
Why not plan to eat healthy and pack some healthier eats for your busy weekdays? Following are a dozen simple healthy snacks that can be easily made from scratch or bought at the grocery store’s fresh counter and brought with you to work. Just pick a few of your favorites from this list and add the simple ingredients to your shopping list this week.
When you substitute these simple healthy snacks for your morning cookie or afternoon cola, we think you’ll notice a difference in how you feel, and how you eat, all week long.
Simple Healthy Snacks in a Hurry
- A piece of fruit with a small handful of nuts—try a crisp green apple and a few macadamias
- Small dish of cottage cheese with tropical fruit
- Plain Greek yogurt drizzled with a bit of pure maple syrup and chopped walnuts
- Hummus dip with interesting veggies—try red peppers, zucchini spears or cauliflower
- A small whole-wheat pita spread with all-natural almond butter
- One or two hardboiled eggs with cucumber chunks
- Brown rice cake with smashed avocado and cherry tomatoes
- Tuna salad pre-made at home—try it with lemon and olive oil instead of mayo
- Beef jerky and orange slices
- Peanut butter and banana rollup in a whole grain wrap
- Cold chicken breast with dill and plain yogurt in a lettuce wrap
- A protein shake or high quality protein bar