The long working period could make worker productivity decreased. Increasing productivity needs creativity and should do literately.
The knowledge about a healthy snack for work is essential, so that having a snack won’t create a health problem.
- 1 Is Snack Unhealthy?
- 2 What are Healthy and Unhealthy Snacks Criteria?
- 3 The List Of Healthy Snack For Work
- 3.1 1. Dry Fruits
- 3.2 2. Guacamole
- 3.3 3. Apple
- 3.4 4. Baked Sweet Potatoes
- 3.5 5. Puffed Rice Cakes
- 3.6 6. Red Peppers
- 3.7 7. Berries
- 3.8 8. Yogurt
- 3.9 9. Nuts
- 3.10 10. Tuna Pouch
- 3.11 11. Jerky
- 3.12 12. Granola
- 3.13 13. Edamame
- 3.14 14. Baked Veggie Chips
- 3.15 15. Popcorns
- 3.16 16. Seaweed Snack
- 3.17 17. Whole Grain Biscuits
- 3.18 18. Potato skin
- 3.19 19. Dates
- 3.20 20. Banana Fruit
- 3.21 21. Peeled Corn
- 3.22 22. Dark Chocolate
- 3.23 23. Steamed Peanut Butter and Tofu
- 3.24 24. Vegetables or Salad
- 3.25 25. Half Ripe Vegetables
- 3.26 26. Soup
- 3.27 27. Plain Oatmeal
- 3.28 28. Roasted Banana Chips
- 3.29 29. Fresh fruit
- 3.30 30. Tomatoes and Olive Oil
- 3.31 31. Banana Cake Nagasari
- 3.32 32. Pods
Is Snack Unhealthy?
Snack is the name of small serviced food that serve between two mealtimes.
Natural snack like fruits and vegetables salads are the example of raw snack while the example of cooked snacks is chips, baked potatoes, rice cakes, biscuits, yogurts, and many more.
Some people feel worried about having a snack as they are afraid of the bodyweight increasing. They fight to wait for mealtime, although they feel very hungry.
The waiting period needs effort and energy so that the person could lose their concentration at work. This will decrease their productivity.
Having a snack could help to keep productivity. The most important part is choosing a healthy snack for work so that the need for energy could fulfill, but the bodyweight stabile.
The snack will fulfill the need for energy, while the stomach won’t have a problem, and the person could gain productivity.
What are Healthy and Unhealthy Snacks Criteria?
Healthy snacks are foods that contain high nutritional value. Foods with high levels of nutrients are found in foods that are not too much processed.
A nutritionist, Beth Kitchin, RD, an assistant lecturer from Alamab University in Birmingham, said about the complaints of patients who always feel hungry every three or four hours.
The nutritionist advises patients to consume foods that are low in calories but high in nutrients.
Other criteria are these foods must contain high protein, high fiber, and healthy fats.
Besides healthy snacks, many types of unhealthy snacks that are usually around us, such as those containing high sugar content, fat, foods fried at high temperatures, high salt, or others.
Unhealthy snacks that are often consumed can also cause health problems, one of which is obesity.
If you still care about the condition of your body, let’s replace your snacks with healthier foods.
The List Of Healthy Snack For Work
There are a lot of healthy snacks that workers could choose. Here is the list, so you can choose the one that suitable with your need and the availability of the snack around you:
1. Dry Fruits
Dry fruits are the food made by drying fruit by the sun or using a machine. The drying method makes the fruit dry without losing the taste and odor, and most nutrition in it. This method also produces a long shelf life.
There are many kinds of dry fruits, such as dried apricot, kiwi, peach, apples, and raisins. Dry fruits itself have higher calories than fresh fruits.
Sometimes, dry fruits serve with sugar on the surface. This could increase calories in it. Have dry fruits as the work snack should be eaten in moderations.
It’s wise to get enough amount to keep your weight normally, but your need for refreshment fulfilled.
Guacamole is a traditional recipe from Mexico. It made from mashed avocado that mixed with lemon water and salt.
Guacamole could eat just the way it is but also could add to potato or corn chips. Avocado is rich in vitamins A, B, C, and E. It also rich in essential oils.
Combine it with lemon water and salt will serve you more vitamins and minerals. This is a wise choice to fill your stomach during the waiting period of lunch or diner.
Apple is rich in dietary fiber, vitamin C, and flavonoid. The pectin, a fiber that can remove the toxins in the body.
The pectin also helps good bacteria in your colon. You can serve apple as fresh fruit, but also could take the juice.
Be sure not to add any sugar, so that you can get the real taste and lower calories.
4. Baked Sweet Potatoes
Sweet potatoes are rich in vitamin C and E. It is reasonable to have baked sweet potatoes as a snack because it has nutrition for your skin, your eyes, and your brain.
Orange sweet potatoes are rich in beta-carotene that keep the skin, eyes, and lungs healthy. Together with vitamin c, beta-carotene help strengthen the body.
Sweet potatoes also have vitamin B6 that could protect the heart.
5. Puffed Rice Cakes
This is a healthy snack made from puffed rice. It also could use as the base of other ingredients.
For health purposes, it is wise to get the plain ones. But for fun snacks, you can choose puffed rice cakes with flavored, like chicken, sweet chili, butter, chocolate, cheese, cinnamon, caramel, or salt and vinegar.
6. Red Peppers
When red peppers are ripe, they are rich in vitamin C and antioxidants.
Those natural ingredients help prevent aging, damage to the skin structure, or the broken artery.
Lycopene in the red pepper believed can prevent cancer. Red pepper could serve as fresh fruit, but also could mix with other fruit and vegetables in a salad.
There are many kinds of berries. The most easily found are strawberries, blackcurrants, blueberries, blackberries, raspberries, and cranberries.
Most berries contain a lot amount of vitamin C. This vitamin has a big part in the immune system. The vitamin C also prevent health problems, such as eyes problem and heart attack.
Cranberries and strawberries contain ellagic acid that acts as anticancer. Raspberries also overcome some viruses and bacteria.
Blackberries contain a lot of vitamin E that could neutralize free radicals to prevent heart problems and skin aging. Blackcurrants have four times vitamin C than orange with the same weight.
Blueberries are rich in pectin that reduce cholesterol levels. Serve berries as fresh fruit or cook it with another ingredient to get more variation.
Yogurt is made by growing bacteria in milk. The produce is milk with acid flavor and tart texture.
Bacteria that use to make yogurt are lactobacillus and bifidobacteria. They can help keep the acidity of the colon and increase the immune system.
Yogurt also could decrease the cholesterol level and prevent heart attack. Yogurt is rich in protein and calcium that help to strengthen bones.
Vitamin B in yogurt could keep the nervous system and increase energy.
It is wise to have plain yogurt, but if necessary, add some flavor is nice. To keep it fewer calories, never add sugar to your yogurt.
There are many kinds of nuts in this world. People avoid eating nuts because they believe that nuts contain a lot of fat, and it will affect a diet program.
The problem is, many nuts serve as fried food. This is the actual problem.
As long as nuts serve as roasted ones, it has no addition of fat, as it serves as fried food.
There are many kinds of nuts that help to protect your health and delicious, too, for example, cashews, Brazilian nut, almond, walnut, cashew nut rich of healthy fat like omega-6, magnesium, vitamin B, selenium, iron, and protein.
Brazilian nuts contain good fat that can help to prevent premature aging. It is also rich in vitamin E and selenium. Almond has high protein, fiber, calcium, and vitamin E.
Walnut rich in protein, vitamin B6, potassium, copper, vitamin E, and zinc. From the ingredients that contain in the nuts, serve nuts as snacks could give benefit to your health.
10. Tuna Pouch
Tuna is rich in protein and omega-3 fatty acids. The pouch serving doesn’t need any long period of cooking. This food could found online or in a healthy market.
Jerky is a good choice for overcoming hunger between meals. An ounce or 28 grams of beef jerky contains 8 grams of protein with only 70 calories.
It is also rich in iron that can help to maintain energy levels and blood health.
There are many kinds of jerky. Besides the beef jerky, you can find chicken, salmon, or turkey jerky.
Granola that serves in the market, usually has a high level of sugar.
To prevent uncontrolled calories, make your granola by combine sunflower seeds, dried cranberries, rolled oats, and cashews.
Add them to the mixture of melted coconut oil and honey, spread them on the baking sheet, then bake for 40 minutes using the low heat.
A combination of this recipe will serve you enough carbohydrate, fiber, and healthy fats. Using honey also serve sweet taste, but with low calories.
Edamame is the name of immature soybean. It is known as the same protein level as the beef, but with the ability to control cholesterol and weight.
Serve steamed edamame so that you can taste the nice bean.
14. Baked Veggie Chips
Chips are fun, but most of them are fried. Find baked veggie chips for the healthier choice.
Popcorns is the food made from corn seed that pops up with the heat. In the market, usually, popcorn serves with butter, sugar, or sweet chocolate.
For the healthy choice, buy plain popcorns and serve it fresh. If you need more taste, use honey or a pinch of salt.
16. Seaweed Snack
Seaweed snack serves in thin square shape from the fabrics. Some of them serve with a salty taste, while others serve with chili or other spice.
Choose the plain seaweed snack and get the benefit of the protein and fiber in it.
17. Whole Grain Biscuits
Whole grain biscuits serve you more fiber than the flour biscuits. Choose the plain one or the less sugar variant, to prevent you from uncontrolled sugar.
18. Potato skin
Potato skin is no less delicious with potato meat. The study found that potato skin contains a lot of potassium nutrients (higher than bananas).
Eating a potato skin menu means you get fiber intake, nutrition, and a full feeling of fullness.
Delicious taste can also increase appetite. Process it by roasting potatoes with the skin. Sprinkle with slices of onion.
Who says eating dates only in Ramadhan. On a typical day, you can choose dates as a healthy snack.
Dates are very good for health because they can restore energy quickly. The sweet taste of dates is delicious too. Your energy will be filled again after eating just three dates.
20. Banana Fruit
Compared to fried bananas (Indonesian food) that contain oil, bananas are healthier.
This healthy snack can be enjoyed during a break from office work. Admittedly it feels more delicious.
Banana fruit is very good for health because it can restore wasted energy. This fruit contains natural sugars and carbohydrates and other nutrients.
21. Peeled Corn
You can enjoy boiled corn peel when relaxed at home or the office because this food is delicious and includes healthy snacks.
These snacks can make the stomach feel full because it is a source of carbohydrates that contain lots of fiber. If it’s not sweet, you can add honey.
22. Dark Chocolate
Dark chocolate is useful to facilitate the digestive system and improve the brain system.
In chocolate, there is theobromine content, which can restore energy made.
If you are a busy person, this dark chocolate can be a healthy choice of snacks.
23. Steamed Peanut Butter and Tofu
Peanut butter is a tasty and healthy snack. You can enjoy it with steamed tofu or bacem (boiled) tempeh.
Peanut butter can be made from roasted peanuts plus seasoning. Steamed tofu or bacem tempeh dipped in peanut butter will taste more delicious.
You can eat these high-nutrition snacks at work or while watching TV at home.
24. Vegetables or Salad
Vegetables that are high in fiber can make someone full longer, and no matter how much you consume, your weight will not rise.
Salad is a healthy snack that can also be used as your dinner companion.
25. Half Ripe Vegetables
Snacking tofu or fried tempeh with chili sauce does look cool but definitely not healthy.
Try changing snacks with vegetables and homemade salad dressing or tomato sauce.
A piece of carrots, fresh cucumber, broccoli, or half-cooked green beans dipped in sauces are healthy and fiber-rich snacks.
Eating soup before the main meal can make you eat less.
The 2007 Digestive Disease Week in the City of Washington, US, reported that eating a bowl of chicken soup as an appetizer can reduce 20% of the food consumed at that time.
This is useful as a therapy for obese people.
Choose soup that is made from the broth. Homemade soup is more guaranteed for its nutritional content than soup from a restaurant.
Broth soup can be made in large quantities first and then can be stored in the freezer.
Every time you want it, you can heat it. Soup can be added with fresh vegetables or other ingredients such as tofu, mushrooms, onions, and others.
27. Plain Oatmeal
You can make plain oatmeal as a healthy snack. So, not always used as a breakfast menu. The way to make it is quite easy.
Take enough oatmeal, then place it in the pan. Then, add water in the glass. After that, heat until ready to eat.
To make it taste better, add cinnamon on top.
28. Roasted Banana Chips
Feeling there is a lack of not eating chips? Relax, you can still enjoy healthy chips, so there is no need to fear calories in a high body.
You can choose to eat baked banana chips. This food is a healthy snack because the processing does not use cooking oil at all. The ingredients needed are only bananas and lemon juice.
These chips are made by roasting in a grill with a temperature of 180-200 degrees Fahrenheit for approximately 2-3 hours.
You can make it yourself at home because it’s easy and simple. But it requires patience because the roasting time is quite long.
29. Fresh fruit
Most fresh fruit has high fiber content. In addition, it is also high in nutrients and low in calories.
Apples, grapes, and dragon fruit are just a few examples of the many types of fruit that can be used as healthy snacks.
The choice of fruit snacks is also able to stabilize your weight.
30. Tomatoes and Olive Oil
Tomatoes include healthy foods that are popular because they taste fresh and contain some important nutrients such as lycopene, vitamin E, vitamin B6, vitamin C, magnesium, folate, phosphorus, thiamine, copper, and niacin. The way to make it is quite easy.
The first step is to make snacks, prepare slices of tomatoes, olive oil, and cheese.
Mix these three ingredients. Then, it’s ready to be enjoyed as a tasty and healthy snack.
31. Banana Cake Nagasari
The next healthy snack is Indonesian food made from banana, which is cut and coated with certain materials. This banana cake named Nagasari has a sweet and delicious taste.
In this banana cake, you can get some good nutrients for health such as copper, manganese, potassium, vitamin B6, and selenium.
Nagasari is made from sago flour, rice flour, coconut milk, and palm sugar, and given additional banana pieces in the middle.
Mix the ingredients and then wrap them with banana leaves to be steamed until cooked.
Leguminous pods such as lentils, kidney beans, soybeans, or garbanzo are rich in nutrients and high in fiber. Legumes can also be combined with natural cereal, such as brown rice, for the main menu for lunch or dinner.
For vegetarian snacks, try samosas filled with red beans or garbanzo.
The long working hours could make worker lose their productivity and feeling hungry between mealtime. It is nice to have a snack, especially healthy snacks, so that the worry of weight increasing could decrease.
There are a lot of choices for healthy snacks for work.
If you have another variation, ideas, or questions about the healthy snack for work, write to us in the comment below. Let’s discuss about the list of the snack.
Have a nice day.