10 healthy and smart snack ideas for the office

What do we eat at the office when we have a little craving? Treats, crisps, chocolate bars? How about choosing healthy snacks and healthy snacks that will keep you focused all day? In addition, these snacks are good for the line …

According to a study, the snacking market at snack time reached 5.5 billion euros in France. And we know that our fellow citizens often consume pastries and pastries for afternoon tea.

Healthy snacks to stay focused

At the office, the idea of holding out one hour on an empty stomach before the next meal is sometimes painful. We then too often turn to snacks from vending machines or snacks that are sweet, high in calories and full of fat.

In the long term, snacking becomes an annoying habit which is not without impact on health. What if we found healthy snacks that were easy to take to work?

At any time of the day, snacks save energy. To this end, some nutrition specialists recommend never letting more than four hours go without eating. Thus, blood sugar levels remain stable: there is less risk of being hungry at mealtime and of overeating.

In order not to lose concentration and recharge your batteries, healthy snacks are ideal. In addition, the energy they provide lasts longer than high carbohydrate snacks.

Even if we don’t always have the time or the inclination to cook our own healthy snacks, we can prepare them quickly without any transport constraints.

These practical snacks to take to work will produce a feeling of fullness, keep the figure and facilitate digestion.

To snack in peace and wait serenely until the next meal, we have the choice between: the fruity break, the protein break, the cereal break, the antioxidant break, the comforting break. Discover the varied selection of our top 10 of the best healthy snacks.

10 healthy snacks for the office

Cereal bars

1- mixtures of dried fruits

Mixtures of dried fruits and of nuts are great for recharging batteries. With a high protein content and an optimal intake of omega 3, these oilseeds have a low glycemic index.

Also rich in minerals, especially magnesium, dried fruits are essential for physical and mental dynamism. These are healthy snacks to consume when the urge to snack takes you. Above all, they can easily be taken in your bag.

To compose your delicious mixture of dried fruits you need a tablespoon of each of these ingredients: almonds, pistachios, sunflower seeds, walnuts, raisins, dates and chocolate chips. They are mixed and stored in an airtight container.

2- Pumpkin seeds

These small, flat, oval seeds contain an array of nutrients. In addition to being available year round, pumpkin seeds are rich in protein, fiber, antioxidants and phytosterols that can fight oxidative stress.

Also, thanks to their high zinc content, pumpkin seeds strengthen the immune system. This will fill you up with energy and minerals for the rest of the day.

To prepare your snack, simply put the pumpkin seeds in the oven at 120 ° for 20 minutes and sprinkle them with a teaspoon of curry powder. At snack time, limit yourself to a portion of seeds the size of your palm.

3- grilled quinoa

the quinoa is one of the most nutritious plants in the world. Its seed is a real superfood, well known to people with gluten intolerance. It is above all a source of omega 3, vitamins, antioxidants and minerals.

Quinoa seed contains as much fiber as whole grains and is useful in moderating the glycemic index, increasing feelings of fullness and stimulating sluggish transits.

Toasted, this seed retains all its strengths and has a delicate nutty flavor. The recipe is easy: lightly sugar the quinoa (coconut sugar, honey or maple syrup) and roast it in the oven for 10 minutes at 200 °. You can add it to yogurt or snack on it as is, it’s just healthy and good. = https% 3A% 2F% 2Fmon-regime-minceur.com & showStoryUrlInfo = 0 & storyPlayer = v0 & cap = swipe

4- Protein popcorn

It is the most popular snack for movie nights. But we do not know that it can also serve as a snack in the office. Easy to prepare, popcorn is extremely high in fiber, low in fat, low in calories and also has a real satiating effect.

This snack is healthy, economical, and has a good amount of protein, phosphorus and iron (even more than spinach). Popcorn is great for weight control and a good food craving solution.

To increase the protein intake of popcorn, you can add nutritional yeast which is very rich in vitamin B. You can also vary the taste by flavoring it with paprika, cinnamon or curry. For the preparation, it is necessary to sprinkle 2 tablespoons of nutritional yeast and a pinch of sugar with 25 g of popcorn.

5- Apple slices with peanut butter

Easy to store and satisfying, the apple is a healthy and balanced snack. It brings a feeling of satiety and various nutrients (fibers, carbohydrates, proteins, vitamins, mineral salts…).

The addition of peanut butter brings a creamy touch and a salty-sweet taste to the apples. Less calories than butter, it also helps fight bad cholesterol and reduces the risk of diabetes. It is a very popular mixture in the middle of the afternoon.

To this mixture, we can also add dark chocolate chips to take advantage of their richness in magnesium. To do this, we slice an apple into a round, remove the seeds, cover with peanut butter and sprinkle with dark chocolate chips.

6- Grilled chickpeas

Salty and crunchy, chickpeas are a better option than crisps. You can get a very healthy spicy mixture. They contain fibers, proteins that slow down transit and have an exceptional appetite suppressant property.

Grilled, chickpeas reduce cholesterol levels and provide vitamin A to the eyes. Above all, they help fight fatigue; if you appreciate the taste, it is the perfect snack to reinforce the tone and the vitality at the time of the snack.

For the preparation: remove the skin of the chickpeas, coat them with oil and spices (cayenne pepper) and bake them for 20 minutes at 160 °. These are healthy snacks that are very easy to take out.

7- Greek yogurt with muesli

If you’re hungry, frozen treats are tempting, but you can choose a classic, nutrient-dense snack. High protein, Greek yogurt is rich in calcium, lower in calories and rich in probiotics. In addition, it is an appetite moderator.

Besides, muesli is interesting from a nutritional point of view because of its concentration of minerals and vitamins. This Greek yogurt and muesli duo can be combined with other ingredients such as blueberries, quinoa, chocolate chips, etc.

For the recipe: take a plain Greek yogurt, cover it with a mixture of fresh red fruits, muesli, quinoa, bananas, apples (or any fruit in fact), seeds… This snack is very recommended for snacking in the morning as well as in the middle of the afternoon.

8- Chia seed pudding

This snack is healthy and requires no preparation or cooking. The pudding with chia seeds helps regulate appetite and has slimming properties. Indeed, when they are ingested, they gain volume in the intestine, which increases the feeling of satiety.

Although not very tasty, chia seeds are very high in antioxidants that help reduce inflammation and improve heart health. They take on a gelatinous consistency when soaked in liquid.

How to make: Mix 2 tablespoons of chia seeds with 100 ml of vegetable milk in a small bowl. Add maple syrup, cinnamon and raisins. Cover and refrigerate for at least an hour.

9 – Hard-boiled eggs, healthy and practical snacks

This animal-source food is rich in protein and minerals, while being low in saturated fat and calories. This is a great option to remember when the hunger pangs are ripe.

The richness of its yellow in vitamins gives a boost that will make you more alert and concentrated during the day. Very easy to prepare in advance, you can cook several on Sunday and you will have plenty for the whole week.

It is advisable to choose them organic. You can combine hard-boiled eggs with vegetables such as avocado or accompany them with a slice of toasted wholemeal bread. Also, they can be seasoned with a drizzle of vinegar, a hint of pepper, cayenne pepper or even guacamole.

10 – Homemade cereal bars

Instead of running to the dispenser and rushing for industrial cereal bars loaded with additives, you can opt for “homemade” cereal bars that are healthy and rich in nutrients.

We have the choice: curry granolas, blueberry oat bars, etc. They are gluten-free, balanced in carbohydrates, proteins and good fats. With a delicious texture, cereal bars are high in fiber and are an ideal appetite suppressant.

To prepare about 10 bars, you need: 4 teaspoons of coconut oil, 4 tablespoons of liquid honey, 1 egg, 2 cups of cereals (oats, nuts …), dried fruits and seeds. Then, they are individually wrapped and put in the freezer (it is also an excellent snack after sports).

In conclusion

Anticipate your next craving at work and make your own healthy snacks at home. These snacks will allow you to conserve your energy, quench your hunger, resist the temptation of the snacks sold in the vending machines and are really delicious.

If you know of any other healthy snacks to recharge your batteries, share your little secrets with us in the comments.

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