There are many snacks for work around. My suggestions are the best 5 diet snack that I feel they are healthy and easy to prepare, as well as full of nutritional value and slow energy release. No matter if you do a desk job or more of a manual job, the following are light and nutritious.

Also check out these Paleo diet snacks and these Clean eating snacks

1. A palm full of nuts (more walnuts)

This snack is good unless you have an allergic reaction to nuts. All nuts, apart for peanuts, which I exclude from my suggestions as they are not proper nuts, they are part of the pea family, are healthy and nutritional. One of the reasons I suggest it, is that they are full of nutritional ingredients as well as being slow energy release. They contain more of the omega 3 and 6 of essential fats, which are the healthy fats of our body.

Nutritional value and benefits for a work snack are:

They are an easy snack to bring to work and can be eaten anywhere. They contain protein, healthy fat, fiber, and minerals. Walnuts are one of the few nuts that has been researched more than then the others and it is connected with cardiovascular health. Walnuts contains both omega 3 and 6, as well as magnesium, manganese, copper phosphorous.

It is rich in fibre, which makes you feel full and stops you from wanted to eat the sugary snacks. Walnuts are considered the food for the brain and it has been used since the time of the Romans and food for the Gods!

2. Avocados dip with carrot sticks, celery sticks or half pitta bread

This is another of my favourite suggestions as a work snack, as it can be eaten eaten for breakfast, as one of my client does and/or as a snack. Very simple and easy to make or buy and/or to carry around.

Nutritional value and benefits for work snack are:

The Hass avocadoes (the most used), has a good source essential fatty acid (healthy fat), potassium, vitamin E, B and fiber again. Half of avocadoes contain a good source of protein, fat, fiber, carbohydrate, and minerals, which is again the best combination in a food as a snack for work. It keeps you full till the next meal, it is great as brain fuel, and it keeps you away from sugary snacks.

3. Fruits with skin on such as apple, pears, kiwi, oranges and mandarins

This is again one of my biggest suggestions for a work snack. It is easy to carry or buy at any supermarket. Different fruits have different nutritional value and benefit, so the person can choose from many of the fruits around.

The 5 best diet snacks for work

I suggest the ones with the skin on if eaten alone as the skin is fiber and slows down the energy release. Apples and pears are from the same family which is the rose family.

Also see these Healthy fruit snacks

There are many variety of apples and pears, the nutritional value is still good for all of them. Apples, pears, kiwi, oranges and mandarins have all an excellent amount of vitamin C.

Good winter work snack as it is an essential vitamin that support the immune system in fighting colds and flus. Apples have a high amount of pectin which is a soluble fibre that keeps the intestinal tract moving healthily as well as an antioxidant called quercitin which reduces the inflammatory cascade.

Again this slows down your blood sugar level and therefore keeps you focused and concentrated on your work for longer. Apples have been researched extensively for their benefit in keeping the intestinal tract healthy, the immune system and the health of the heart as well. The leaves of the apples though contains a high amount of quercetin and other anti-oxidants.

Well you could eat the leaves too but maybe in a smoothie type rather than as it is.

4. One small pot of plain yogurt (any yogurt cow, goat, soya and or coconut) with nuts

This is another of my favourite work snack. One of the reasons is that combines the protein from the yogurts, essential fats from the nuts for the brain, heart and nerves, as well as all the other mineral benefit and a good source of calcium essential for bone health. One of the other reasons of suggesting it is that can be carried with you or can be bought easily in any of the shops.

There are so many variety of healthy yogurt for people who cannot tolerate animal yogurt can have the alternative of soya or coconut yogurt. Same as the nuts or seeds. Coconut and soy milk have been shown in studies to reduce the bad cholesterol and increase the good one. As well as being a good source of protein. This again is an excellent work snack for the brain, heart and keep you focused on the day at work.

5. One small pot of plain yogurt (same as above) with chia seeds and 1 piece of fruit

This is another excellent work snack and a new one that I started to recommend as chia seeds have quite few good points nutritionally. They also are easy to take with you as they sell chia shots in small bags. Chia is one of the newest seeds that has been shown to have great benefit for human health.

It was used by the Aztec and South American people. Chia seeds have high content of omega 3 and 6, as well as fiber, protein, carbohydrates, minerals and vitamin E.

In combination with yogurt above is again an excellent work snack, because, again is a fuel for the brain, slow down the blood glucose level and makes you focus on the work that you need to do and beneficial for your heart and nerves health as well as increasing the good cholesterol and decreasing the bad one.

I believe that if a person can have a good nutritional snack during the day at work, it is beneficial for the person and the work as well. Try the above snacks for a both, vary your snack and see which one suits you best. My website is if you would like to know more on how I work.

Reference for Nuts: 
Murray M. (2005). The encyclopedia of the healing foods. Atria Books, NY.
Ros E. (2009).Nuts and novel biomarkers of cardiovascular disease. May; 89 (5): 1649S-56S

Reference for avocado:
Dreher M. L., et al (2013). Hass Avocado Compositionand Potential Health Effects. Critical Reviews in Food Science and Nutrition, 53:738–750.
Murray M. (2005). The encyclopedia of the healing foods. Atria Books, NY.

Reference for fruits snacks:
Murray M. (2005). The encyclopedia of the healing foods. Atria Books, NY.
Kalinowska et al. (2014). Apples: Content of phenolic compounds vs. variety, part of apple and cultivation model, extraction of phenolic compounds, biological properties. Plant Physiol Biochem. Sep 16:84C:169-188.
Liaudanskas M. et al (2014). Phenolic Composition and Antioxidant Activity of
Malus domestica Leaves. Scientific World Journal, Volume 2014. Article ID 306217, 10 pages.

Reference for coconut milk and soya milk:
R. A. I. Ekanayaka, et al.(2013). Impact of a Traditional Dietary Supplement with Coconut Milk and Soya Milk on the Lipid Profile in Normal Free Living Subject. Hindawi Publishing Corporation. Journal of Nutrition and Metabolism. Volume 2013, Article ID 481068, 11 pages.

Reference for chia seeds:
Norlaily Mohd Ali et al. (2012). The Promising Future of Chia, Salvia hispanica L. Hindawi Publishing Corporation. Journal of Biomedicine and Biotechnology.Volume 2012, Article ID 171956, 9 pages.

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