10 healthy snacks for the office

10 healthy snacks for the office

11 September 2023

We’ve all experienced “Hangry Hour” … that mid-afternoon slump when lunch has worn off, but dinner is still distant, and all you need is a little boost to carry you to the end of the day.

We often find it hard to keep up with the demands of our professional lives. And no wonder, as South Africans, we work hard. According to statistics, as from the third quarter of 2022, the majority of employed individuals (around 8.7 million people) in South Africa worked from 40 to 45 hours per week. And, of course, one of the biggest challenges is maintaining healthy nutrition while working long hours.

Everybody’s energy levels ebb and flows during a 24-hour period, so it’s all about providing our bodies with enough fuel to get us through the day. Let’s face it, it’s easy to grab another cup of coffee and something from the vending machine when the munchies hit. However, a nutritious snack is crucial to keep you energized and productive.

We have 10 healthy, on-the-go snack ideas for your office drawer:


This shelf-stable is low in carbs and loaded with protein to satisfy your hunger. What’s more, it’s rich in iron for maintaining blood health as well as energy levels.


These little energy boosters are convenient and packed with filling protein and omega-3 fatty acids. Also, no refrigeration required!


This ultimate craving killer is high in fibre and low in calories. You can have about two cups of this whole grain; top with chilli flakes or garlic powder for extra punch. Keep an eye on sodium and added sugar.


This healthy alternative to the classic potato crisp is made from extra thin slices of root vegetables and then sprinkled with sea salt. Gluten-free, vegan, and cholesterol-free. Delicious!


Straight from the spoon or on a slice of apple or a mini rice cake will hit the spot. Get protein, fibre, and healthy fats from this decadent source.


The healthy way to satisfy that snack attack is to spread them with a little nut butter for extra protein power. This snack provides wholegrains, protein, as well as healthy fats. Aim for no more than a teaspoon of nut butter.


Just add water and zap in the office microwave. Add a few nuts or dried fruit for extra flavour.


They come in small, convenient cans and are a great protein and fibre-filled snack. This is an excellent way to up your intake of often-forgotten legumes.


Dried apricots, raisins and cherries are perfect for a desk snack. Typically a quarter cup of dried fruit is a serving. Check for added sugar.


Yaj! This delicious treat is packed with good-for-you antioxidants. Dark chocolate may improve brain function, alleviate stress, and boost your mood. The recommended “dose” is approximately 30 -60 grams.

When hunger strikes outside of mealtimes, a well-stocked snack drawer can save the day. And with these tasty options, you can easily stick to a healthy diet at home, at work, and on-the-go.

Source: womenshealthmag.com, thebitingtruth.com, helathline.com, goodhousekeeping.com, hellowork.co.za, tasteofhome.com, everydayhealth.com, eatingwell.com, statista.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.

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