Sometimes it can be hard to eat healthy at all times either at work or at home. The constant supply of sugary, processed and trans fat loaded snacks may seem like the only option. From cupcakes, mandazi, biscuits, cookies, chocolate, pancakes to samosas and sausages.

In the past, I have worked in an office where every meeting would have a lot of pastries (mandazi, sausages, samosas and candies). If you attended 2 or 3 meetings in a day, you couldn’t help but overindulge in these unhealthy snacks and bottomless flow of tea.

In the midst of all that influence, the easiest way to stay healthy is to have healthy snacking options readily available to grab around the workplace or at home.

Snacking in the workplace is key to keeping energy levels up and when provided by an employer, it is viewed as a valuable incentive to many employees, allowing them to feel more appreciated.

Why snacks

Eating a number of small meals, spaced out through the day, rather than two or three big ones, helps us avoid overeating. A snack before mealtime calms the hunger monster and makes us less likely to scoff down more food than we need.

If you go for longer than six hours without eating, the body reacts as if it’s starving and keeps the food for later – i.e. stores it as fat. Snacking helps the brain stay alert all day by maintaining those blood sugar levels. Great for work, study, or play.

To ensure healthy snacking;

• Plan in advance. Determine what snacks you would have in a day that fits into your nutritional plan. Whenever possible, avoid pre-packaged snacks, such as potato crisps or a chocolate bar. Plan ahead a little and prepare your own
• Eating according to your schedule. If you eat after 2.5 or 3 hours, that’s when you should have your snack. Do not over-indulge simply because the snack is readily available
• Practice mindful eating. Be in the moment and focus when you eat, rather than chatting or working at the computer.
• For office snacks, or for when you are on the move – you want easy-to-pack, no-spill, and no-smelly if possible.
• If you are in charge of ordering workplace snacks, chose healthy options e.g. a fruit charcuterie board with assorted nuts, fresh fruit cuts, eggs etc.

Here are healthy snacks you can have every day;

1. Nuts (cashews, almonds, macadamia, peanuts, walnuts)- They contain polyunsaturated and monounsaturated fats which help in regulating your cholesterol levels. Walnuts, for example, contain omega-3 fatty acids and are pretty compacted with protein. Other nuts will tend to have a generous amount of protein, antioxidants, fiber and vitamin E that keeps you full for longer.
2. Fresh fruits (sweet bananas, apples, pears, grapes, mangoes, kiwi, blueberries, pineapples, guavas) – Fresh fruits do not contain any added ingredients and provide essential vitamins, minerals, fiber and other nutrients good for health.
3. Greek/plain yoghurt and Mala- Yogurt/Mala contains protein, calcium for bone and teeth health; vitamin B as well as probiotics good for gut health. Unsweetened yoghurt/Mala is a healthier option because it doesn’t have added sugars. Greek yogurt differs from regular yogurt in the sense that the whey is removed from the final product. Putting berries in the yogurt helps make this snack sweeter while also increasing nutrients.
4. Dried fruits e.g. banana, strawberries, grapes, prunes, blueberries- In moderation, dried fruit is a great way to get your daily dose of fiber and polyphenol antioxidants. The latter can improve blood flow and digestive health. Grapes, for example, can assist in blood sugar regulation, and lower blood pressure. Prunes act as natural laxatives while blueberries will give you a hefty dose of antioxidants. Dried fruits make a great yogurt or oatmeal topping.
5. Rice cakes- If you’re looking for a diet neutral food, rice cakes are it. They are low in sugar, low in carbs, and low in saturated fats. When paired with something nutrient rich like nut butter they can actually be beneficial to your diet.
6. Hard boiled egg- By themselves or as an ingredient, eggs make the perfect nutrient-rich healthy snack for your diet and for the office. Egg contains protein (mostly found in the egg white), iron, copper, zinc, B vitamins, and selenium. Additionally, the egg yolk contain vitamins A, E, K, and D
7. Smoothie- a fruit smoothie or a green smoothie is a healthy way to get nutrients from fruits and vegetables. You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack. You can conveniently carry a pack of smoothie at work and share at home with family.
8. Salads- You can get really creative with salads. It’s an easy way to eat a significant amount of fruits and vegetables in one sitting while being simple enough to take to work. Depending on what you like on your salad, you can load up on additional nutrients, vitamins, and minerals.
9. Unflavored popcorn – Since popcorn falls in the whole grain category, it contains a lot of fiber, protein, vitamins, and minerals. All good stuff for healthy digestion, proper immune response, and vision. Not to mention it’s low in sugar and fat.
10. Humus with carrots or celery – Hummus is a delicious spread or dip made from chickpeas, tahini, lemon, and spices and contain lots of healthy fats, protein, and fiber. Carrots contain vitamin A which can help prevent vision loss as well as antioxidants. Celery contains anti-inflammatory and antioxidant compounds and may support digestion.
11. Roasted chickpeas. Chickpeas, are ideal source of folate, fiber, manganese, and protein. Mix them in with a little seasoning and you have the perfect finger food for when you’re working at your office desk. Chickpeas are high in fiber and protein, making them a great choice for those who don’t have the time or desire to prepare two snack foods. Plus, they’re tasty, especially when roasted with a bit of spice.
12. Cucumber slices- These cucumber slices are just as refreshing as they are flavorful. Cucumbers are packed with vitamin K which helps in bone metabolism and blood clotting. Since they’re made up of mostly water, they’re low in calories and can keep you well hydrated. They can be eaten with hummus or nut butter.
13. Guacamole- Avocado contains monounsaturated fatty acids. They also contain a substantial amount of magnesium, phosphorous, fiber, and several vitamins. All of which can reduce risks to the heart, maintain healthy vision, and even reduce the risk of depression. It’s a versatile fruit that can be paired with other snacks or main meals. Whipping up guacamole with onions, tomatoes and coriander leaves make for a nutrient rich snack.
14. Oatmeal cookies and muffins- oatmeal contains a soluble type of fiber which can increase the feeling of fullness and increase digestive health. Oatmeal contain iron, vitamin A, vitamin B6 alongside carbohydrates and fiber. Baked oatmeal as cookies, cakes or muffins make for delicious snack.
15. Whole wheat avocado egg sandwich– This combination is filling, energizing, and all around a great alternative to the typical sandwich. Combining avocados with eggs and whole wheat bread will get you a boatload of benefits. Mainly protein, carbohydrates, and fiber to name a few.

Eating healthy is not as difficult or dull as you may think it to be. A little planning, a little preparation, a little creativity will get you enjoying your snacks and not worrying about an expanded waist or hips.

Snacks keep us fueled, they keep us energized, and they keep our bodies running. So wouldn’t it make sense to do our bodies a favor and fuel it with healthy snacks that are especially nutritious?

Ultimately, the choice is yours, so make it a wise one.