Snacking throughout the work day is a great way to keep your energy up between meals, especially after lunch. But the quick snacks offered by most office candy machines rarely offer more than a bunch of sugar, fat, and chemicals. That's enough for a short sugar rush but it won't give you the sustained energy that you need in order to do your best work. Luckily, it's really easy to make your own set of healthy snacks that will keep you feeling great all day long.

Wondering what should you pick up on your next grocery trip? Read on!

Beef Jerky

Beef JerkyIf you're like me, your first experience with beef jerky was in elementary school History class during a lesson on the early settlers of the United States. But this protein-rich snack isn't just for pioneers and mountain men. In recent years it became a popular choice among Atkins dieters because it's low in sugar, carbohydrates, and calories and it's convenient to eat anywhere. 

One of my faves: Jack Link's Premium Cuts Original Beef Jerky

Nuts and Seeds


Almonds, walnuts, pumpkin seeds and other nuts & seeds are one of the simplest ways to get a healthy dose of protein, fiber, vitamins and minerals that will keep you going strong. Eat them raw, roasted, in trail mixes, or on a salad. Just watch out for the added salt or sugar that can creep into some store-bought packages.

One of my faves: Emerald Harmony Deluxe Fruit N Nut Trail Mix


Yogurt with BerriesCredit: By Celeste Lindell ( the sweetened and flavored ones, which include more sugar than a person should consume in an entire day, and go for natural yogurt instead. Add some fruit, nuts or honey for extra flavor, health benefits and a touch of sweetness. Fresh berries are my favorite.

If fresh yogurt isn't practical for you, look for tasty yogurt-covered snacks like pretzels, peanuts, almonds and raisins, but beware of the extra sugar inside.


Hummus(46017)Credit: By Paul Goyette ( this delicious chickpea-and-tahini spread with pita bread, pita chips, or baby carrots. You'll find it in at least 10 flavors at your local grocery store; it can be fun to try them one by one to discover your favorite varieties. Like some of the other snacks on this list, hummus is high in protein and low in cholesterol and saturated fats, making it a great source of energy for your body and mind.


Green ApplesCredit: By cbransto ( next time you crave a candy bar, try some fruit instead. It will satisfy your sweet tooth and you'll feel better for longer. Keep some apples, pears, peaches or plums on your desk. Bring in a tupperware with a mix of fresh raspberries, blueberries, blackberries and strawberries to nibble on throughout the day. Dried fruit is another great option: raisins, dried apricots, and banana chips are three of my favorites.

11 more snack ideas

Here are even more ways you can feed yourself between meals without resorting to junk food.
  • Popcorn, Pretzels
  • Whole wheat crackers, Graham crackers
  • Granola Bars, Cereal Bars, Protein Bars
  • Tea, water and other non-sugary drinks
  • Peanut Butter or Almond Butter (combined with just about anything on this list)
  • Tortilla Chips (& salsa!) 
  • Tuna salad, Chicken salad
  • Hard-boiled egg
  • Celery, Baby carrots, Red peppers, Edamame
  • Zucchini bread, Banana bread
  • Rice cakes (with toppings like almond butter & raspberry jam)

What do you eat during the workday? Are you going to try any new ideas from this list?