Healthy Snacking at Work

Posted September 2016
Snacking at work

"The Essential Snacks for Your Desk Pantry: Refuel at work the healthy way with snacks that are nutritious, delicious and convenient. Find out more."


When you’re at work and feel like you’re running on empty, it can be tempting to get a sugary or salty snack from the vending machine. Seems like a quick fix. However, often these snacks have little nutritional value. Keeping your own desk pantry will allow you to have nutritious alternatives on hand that will get you through the day. You can set one up easily using a spare drawer or even an empty shoebox that can be tucked away neatly. So what should you keep in your desk pantry?

Nuts: stored in airtight containers, nuts can last for months in the pantry. They are rich in healthy unsaturated fats which can improve blood cholesterol levels. An extra benefit of these fats is that they can make you feel full for longer so you can get on with work without being distracted by hunger. For variety, keep a range of nuts such as almonds, pistachios, brazil nuts and walnuts. Each nut has its own nutritional value so you’ll also benefit from having a wide selection.

Tuna: cans of tuna are a great addition to any desk pantry. Tuna provides an excellent boost of lean protein and it’s also a complete protein containing all the essential amino acids required by your body. You can find canned tuna in an assortment of flavours but if you want the most nutritional value, choose the ones packed in water. Tuna packed in oil has less omega 3 because some is lost when draining out the oil.

Dried Fruit: although the minerals and vitamins won’t be as high as in fresh fruit, dried fruit is still considered a nutrient-dense food, rich in fibre and polyphenol antioxidants. That’s more than can be said for most vending machine snacks. There are many types of dried fruit to choose from including apricots, plums, figs, dates and raisins and they are often sold in resealable packs for convenience. They are also great for adding extra flavour to salads and breakfast cereals.

Seaweed: did you know that sea vegetables (like nori, the seaweed used for sushi rolls) contain higher concentrations of some minerals than land plants? These minerals include potassium, selenium, magnesium and iron. Unfortunately, it also includes sodium so seaweed should be consumed in moderation. You can find seaweed in a range of sizes at Asian grocery stores. They are often sold as individual single-serve packs or as large sheets.

You can always turn your snacks into a meal

Crispbread: no desk pantry is complete without some crispbread. They can be used as a lowcarb base for spreads instead of regular bread and make for a healthy snacking option on their own. When choosing crispbread, look for the ones that are high in fibre, not cooked in oil and are thick enough not to crack or crumble when loading on toppings. There’s a use for crispbread for every meal, whether it’s the mid-morning snack or afternoon break, so always keep a pack ready

  • Article By:
    • Madeleine