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5 Best Healthy Snacks To Bring To The Office

By Marc Perry / July 27, 2017

You may have a plan for healthy eating – a wholesome breakfast, home-cooked dinners with simple whole foods. But making healthy choices when you’re stuck in an office for 8+ hours a day can be more difficult than it seems. If you’re starving around 4pm, even if you have a solid nutritious dinner planned out at home, it’s hard to resist when your desk mate breaks out the bag of potato chips.

We asked our experts what their favorite healthy office snacks are and how to plan a little bit in advance to make sure your office fridge full of soda and sweets doesn’t throw your diet off track.

Best Healthy Snacks #1 – Nuts & Seeds

Here’s a list of my 5 favorite healthy snacks: I like keeping things simple with (1) nuts/seeds – almonds, or sunflower, (2) apple – also my favorite pre-workout snack, (3) greek yogurt, (4) veggie bag (takes more work but ideal snack), and (5) a simple bar, like an almond rise protein bar can work well for carrying on the go.

All of these selections are easy to carry to the office and eat, are relatively lower calorie, yet fill you up. That’s what I want out of a snack. Something to take the edge off, yet does not make me feel stuffed, or bloated. The sixth healthy snack, which really isn’t a snack but deserves mentioning, is water. I keep water at my desk. Staying hydrated definitely helps with controlling hunger and improving how you look and feel.

Marc Perry, CSCS, CPT

Best Healthy Snacks #2 – Carrots

The simpler the food, the better. Some great snacks to keep at the office are baby carrots, fresh fruit, raw (unroasted, unsalted) nuts and seeds, and unsweetened trail mix. You could also keep a few healthy protein bars, although these should only be used occasionally. It’s better to eat real, whole food than to rely on pre-packaged bars. Think of them as your “emergency” stash and eat whole foods as much as possible.

Kristin Rooke

Best Healthy Snacks #3 – Flax Snax

Flax snax with some cashews are my favorite “anytime” snack. Since most people don’t have access to flax snax, a piece of fruit or cut up vegetables with a handful of nuts tend to be low calorie, nutrient-dense snacks that can hold you over to the next meal.

John Levya, CSCS, CPT

Best Healthy Snacks #4 – Jerky

It depends if you have access to a fridge or not, in which case the possibilities are endless. If you are looking for something to keep in your desk and snack on while you are working my two go-to options are beef (or other animal) jerky and mixed nuts. Just make sure to keep an eye on the sodium content of both especially if your diet is already high in sodium. If not, a little salt in your diet is a good thing and will help athletic performance.

Stephen Bergeron, CSCS, CPT

Best Healthy Snacks #5 – Greek Yogurt

There are many healthy options to bring to the office. If you have access to a refrigerator, a single serving a nonfat Fage Greek Yogurt with an apple and 100 calorie almond pack provides over 20 grams of protein with fiber and healthy fats for fewer than 300 calories. An apple with 3 slices of fat free cheese will provide 12 grams of protein and only about 160 calories. If you don’t have a fridge, consider investing $10 in a small cooler with an ice pack. If this isn’t feasible, a protein bar is a good alternative. Nuts can also be a decent snack, though their high fat content makes portion control very important.

Charlie Seltzer, MD


  • Brian says:

    Hi, I was glad to see this article. My question has to do with your opinion on a "grazing diet" vs. a more traditional meal approach. In other words, do you feel its any better to spread your calories out among multiple smaller meals throughout the day, i.e. perhaps 7 or 8 meals of 200 calories each, for example. In that model, perhaps "lunch" is just another snack. Or do you advocate a traditional meal approach, with lighter snacks in between? I have read articles about both, and perhaps the answer is different based on whether you are maintaining, losing, or building?

    • Marc Perry, CSCS, CPT says:

      @Brian - Meal frequency is certainly a controversial subject like everything else. Generally speaking, I like the 3 meal per day + 1, or 2 snacks. Keep things structured and simple, which can help make controlling calories and portions easier. On the other hand, some people do well with just 2 meals per day, and some even like intermittent fasting. It's really up to you and what will be most sustainable and manageable. Meal frequency is really a question of behavior and calorie control. There is no metabolic advantage to eating more times during the day, I've just found the standard few meals per day can help people become more cognizant of the food they eat. For building muscle, generally eat as much food as possible, which may require several meals can be helpful.