How to snack smarter while you’re working

Finding it hard to snack smarter while you're at work? We all do don't we? Sam has all of the positives for you below and also many great suggestions for for smart work snacks. All you have to do now is read and get on to stocking your fridge, freezer and pantry!

Let’s face it – snacks are awesome.

Snacking while you’re at work is even better, because it’s like a treat for being so productive.

Or it might be bribery to keep being productive (no, just me?)

But snacking on junk food and mindless eating is a recipe for disaster.

Junk food treats can lead to energy crashes, the dreaded 3pm slump, cravings and even symptoms like headaches.

That’s why you want to make smart choices with your snacks.

What are the benefits of snacking smart?

Why would you bother choosing healthy snacks in the first place?

Why is it worth switching your favourite treat for the good stuff? 

There are plenty of reasons to snack smart.

Some of our favourites at Super Cubes include:

  • You’ll be fuelling your body with a steady stream of energy over several hours, so your energy levels will be more consistent
  • Your brain will be more focused and functional thanks to steady blood sugars and brain-supportive nutrients
  • You’re less likely to hit the 3pm slump
  • Choosing a healthy lunch or dinner will become easier
  • It will mean you stay healthier and happier for longer – eating wholefoods as the base of your diet has countless benefits for your physical and mental wellbeing!

So really, snacking smart at work is the smart choice!

And, no matter what your goal is (being healthy, gaining weight or losing weight), smart snacking can help you achieve your goals.

What makes a smart snack?

You want to snack smarter at work and eat healthy foods.

But what makes a smart snack in the first place?

There are four main criteria that I look for in a healthy snack.

A smart snack contains a source of protein and/or good fats

Want a balanced snack?

Start with either a source of protein or good fats. 

Good fats are a source of essential fatty acids and fat-soluble vitamins that the brain needs to function optimally.

Research suggests that sources of good fat can keep your blood sugar levels steady.

Protein contains amino acids, the building blocks of the body.

These amino acids help to create the brain chemicals you need to stay calm and focused.

Protein also keeps you fuller for longer, so you won’t need to eat three snacks between very meal! 

A smart snack is a source of slow-burning energy

Snacking can be a good way to boost up your energy levels.

But you don’t want a quick spike followed by a crash.

That’s why making sure your snack is a source of slow-burning energy is key.

So what makes a slow-burning snack? 

Protein and good fats, as we discussed above, help.

But another factor is the fibre content, especially for carbohydrate-containing snacks.

Fibre slows the absorption of energy from food into the bloodstream, which keeps your energy levels steady for hours after eating.

Added bonus?

Fibre also keeps you fuller for longer, so you don’t need to constantly snack until your next meal.

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A smart snack is full of vitamins, minerals and/or antioxidants

The human brain needs nutrients to stay healthy and working at its best.

Vitamins and minerals play a role in the production of our brain chemicals.

Antioxidants can protect the brain from damage.

So getting a variety of these nutrients will make your work – and your life! – a lot easier.

The best way to get a variety of vitamins, minerals and antioxidants?

Pick wholefood-based snacks.

Wholefoods are minimally processed foods such as meat, eggs, fish, seafood, wholegrains, nuts, seeds, fruits, vegetables, herbs and spices. 

A smart snack is good for your tummy

We now know that gut health is key for overall wellbeing.

But it’s particularly beneficial for your nervous system, including your brain function.

So snacking for a happy gut is a good choice.

To nourish your tummy, you can either include a source of probiotics and/or a source of prebiotics.

Probiotics are good bacteria that make a home in the digestive tract.

You can find them in fermented food and drinks such as kimchi, sauerkraut, yoghurt, kefir, kombucha and miso.

Prebiotics are fibres that act like fuel for the good guys growing in your gut.

You’ll find them in fibre-rich foods such as apples, pears, avocado, kiwifruit, under-ripe bananas, oats, quinoa, beans, nuts and seeds.

Now, a snack doesn’t have to tick every box before you can put it in your mouth.

A piece of fruit is still healthier than a packet of potato chips, even if it doesn’t have protein or good fats.

But the more boxes that your snack ticks, the better!

Healthy snack ideas for work

So now that we know what a good snack is made up of, let’s have a look at some healthy snack ideas for work. 

  • A tin of tuna or salmon with some avocado
  • Veggie sticks with guacamole or hummus
  • Air-popped popcorn
  • A hard-boiled egg
  • A piece of fruit or a punnet of berries
  • Yoghurt with chopped fruit – milk-based or mylk-based, the choice is yours!
  • A handful of nuts & seeds – include your favourites
  • Apple or banana slices topped with nut butter
  • Your favourite smoothie, including a serve of fruit and/or vegetables
  • A wholefood bar made with nuts, seeds and/or fruit

Each of these ticks at least three of the smart snack criteria.

That means that snacking on these while you work will help you to maintain energy levels, feel less fatigued and support brain function.

Does Super Cubes have healthy snacks for work?

Of course!

Super Cubes has a big selection of great snacks for you at work, including some you'll just have to open your draw and you can eat at your desk.

The smoothie cubes can be used as a full smoothie solution or as a base fro your own healthy smoothie recipe.

While the Wholefoods bars can be kept in your desk draw or in your work bag and easily eaten to take the edge off.

So keep these in mind when you're planning your healthy office snacks for the week using the above.

I've given you ten healthy work snacks to start with, you just have to do the planning and make sure you have all of you favourite ingredients now!


Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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