On a diet and badly craving a snack? We’ve all been there. As personal trainers, we must tell you that you don’t need to feel restricted on a diet. You can still enjoy the occasional cheat day. You can also snack and still meet your body transformation goals. We’ll just teach you how to be mindful of snacking the right way. Most of the time, it’s not what you eat, but how you consume certain foods.

At Alchemy Personal Training in Wilmslow, we want you to enjoy your fitness journey. Here, we personalise a structured training and diet plan that can accommodate your cravings. Here, personal trainers are happy to be part of your lifestyle change. We provide 24/7 support to help you transition to the healthier and fitter side. 

In this article, we got you covered with healthy snacks for work that keep you focused and full. Don’t worry, these healthy snacks are not limited to the typical vegetable cutlets with a low-fat dip such as ranch or hummus. We offer you healthy alternatives to junk food. 

Here are 7 quick and simple healthy snacks to munch on at work that might just be able to sate your cravings for something sweet and salty. We’ve also provided the ideal portions for each food group. The best part is, you may already have these items in your pantry and you just didn’t know it could be a healthy snack.

7 Healthy Snacks That Fuel Productivity and Energy

1. Trail Mix

Assorted nuts, seeds, and dried fruit in one, trail mix can be the quick pick-me-up when you want to munch on something salty, sweet, and a bit crisp. Trail mix provides a good balance of healthy fat, fibre, protein, and antioxidants which support brain and heart health. Since trail mix is dry, they’re less likely to make your hands sticky which makes them perfect on the go.

Trail mix is a filling and energising healthy snack you can munch on at work, but note that it can also be high in calories. Personal trainers would suggest you limit your portions to 1 ounce or ¼ cup at a time. 

2. Dark Chocolate

Even personal trainers such as ourselves in Wilmslow know how chocolate can feel sinfully delicious, especially for those with a sweet tooth. You can have chocolate but opt for 70% dark chocolate or higher. Not only are they chocolatier, but they’re also less likely mixed with exorbitant amounts of sugar. 

The rule is everything in moderation. Having 2 to 4 squares of dark chocolate/ per day is okay. That’s equivalent to 1 to 2 ounces (30 to 60 grams) of dark chocolate. Eating in more than the recommended serving contributes to a higher calorie intake

3. Apple and Nut Butter

It can be tempting to just eat from the bottle of peanut butter, but we suggest you make that bite even better with a slice of apple. Apples and Nuts are both good sources of protein and fibre, eating them together enables you to take pleasure in a crunchy and creamy healthy snack. Protein and fibre are naturally filling nutrients that will keep you energised throughout the workday.

As personal trainers, we suggest that you follow the prescribed serving of apples which is about 5.5 ounces (¾ cup). As for nut butter, we advise you to just have 1 to 2 tablespoons. We urge you to check the label and make sure you’re not picking up a bottle with a higher percentage of sugar additives. Preferably, look for nut butters that mostly contain a fair amount of the nut itself and salt. 

4. Yoghurt Parfait

If you’re looking for something cold and refreshing on a warm day, you can grab a yoghourt parfait from the fridge. Greek yoghurt is rich in protein which keeps you full and induces steady releases of energy. Berries are rich in antioxidants that boost cognitive function. The option to add oatmeal provides you with fibre and more protein.

Yoghurt parfaits are quick and easy healthy snacks for work you can make at home. You'll just need 6 ounces (¾ cup) of Greek yoghurt, 4 ounces (½ cup) of berries, and/ or 4 ounces (½ cup) of oatmeal, then create alternating layers. To make it tastier, consider topping it with 1 tablespoon of honey and sprinkling a pinch of cinnamon powder. Those craving a froyo may get a similar sensation when you put Greek yoghurt in the freezer for a few minutes.

5. Granola Bars

Granola bars are great healthy snacks for work especially when you want something chewy and sweet. Granolas contain high amounts of fibre and protein. Combined with nuts and seeds, and glued together by honey, granola bars support brain health and heart health while keeping you feeling full.

Personal trainers suggest you have only 1 to 2 granola bars a day. Again, check the label and watch out for those with sugar additives. To be extra sure, why not make yourself a batch of granola bars at home which you can enjoy throughout the work week.

6. Seaweed Snacks

If you’re looking for something savoury, salty, and crispy, try seaweed snacks. Nori or dried seaweed are low in calories, cholesterol, and sodium. It is also a good source of iodine which can help increase cognitive function and immunity.

Seaweed is a healthy snack for work that helps suppress feelings of hunger. As personal trainers, we suggest that you just have a pack of seaweed snacks. One single serving is about 5 grams but you can spread that out into smaller servings. 

7. Homemade Popcorn

Popcorn can be considered a healthy snack for as long as it’s not made with plenty of oil, and heavily coated in butter, artificial flavouring, and salt. You can enjoy popcorn if you make it yourself and have it just as it is or with little to no salt.

A healthy serving of popcorn is somewhere within the range of 25 to 30 grams which is equivalent to 4 to 5 cups of popped kernels, or 2 tablespoons of unpopped kernels.

Final Thoughts on Healthy Snacks for Work

Healthy snacks don’t have to be bland or limited to vegetables or salads. They can be savoury, crispy, sweet, chewy, and refreshing too. At Alchemy Personal Training in Wilmslow, we advise our clients against following restrictive diets. Instead, we help clients enjoy eating certain foods in moderation and remind them to observe healthy portion sizes. We’ve provided healthy snacks for work that are quick and simple to prepare. These snack combos are perfect for munching on the go and support focus while keeping you full.