Special Diet - Created Date : 22.10.2019

Healthy Snack Ideas – The working day is long and it can be difficult ...

Healthy Snack Ideas – The working day is long and it can be difficult ...

Healthy Snack Ideas – The working day is long and it can be difficult to maintain a healthy balanced diet throughout the eight or nine hour working day unless it is carefully planned. We all snack at work, and we need to. Studies show that eating regularly decent portion sizes, as in every four hours keeps our metabolism in order and energy at required high levels.

When we are at work it is very easy to just pop down to the staff canteen or vending machine to pick up some convenient unhealthy food. Why not plan and prepare ahead? We suggest you bring your healthy snacks to work rather than opting for the easy option. Prepare nutritious, healthy snacks and you are guaranteed to feel the better of it.

Healthy Snack Ideas for Work


Instead of opting for a bag of crisps, chocolate and a soft drink there are many alternatives for you to explore. Pick up a piece of fruit, an apple, banana or pear or try new fruit every day. Here are a few healthy snack ideas that you can prepare yourself. What’s best is they are all less than 200 calories, take a look!



On cold winter days like today there’s nothing like a warm snack to put some heat into your day or even start the day on. This simple and satisfying treat can be popped in the microwave for just a few minutes. Use plain oatmeal and add healthy toppings to your own taste like cinnamon, raisins or nutmeg, not just a topping of taste but a topping of nutrients too. Oatmeal is good for your heart it helps lower cholesterol and reduces the risk of heart disease. This is perfect for breakfast or as an afternoon snack.


If you are craving a bag of crisps, make a conscious effort to choose a healthier option of nuts. Nuts are full of heart healthy fats. Their calorie count is quite dense so make sure you measure out a healthy portion. Nuts are perfect for nibbling on when that 3pm hunger kicks in. Almonds, peanuts and cashew nuts are all a great source of protein, fiber, calcium and vitamin E so it is a win win for taste and nutrition.

Carrots and Hummus

Hummus is a tasty nutritious dip that can be served with so many fresh vegetables, our favorite is carrot sticks. Hummus is traditionally made with chickpeas or alternatively made with soybeans, black eyed peas and other healthy legumes. This snack is full of fiber so it is the perfect snack to redirect hunger in the middle of the day and guaranteed to keep you feeling fuller for longer.

Cereal Bars

We all get those cravings for something sweet after lunch. Try to resist the urge to buy a chocolate bar loaded in sugar and opt for a healthy natural bar instead. Cereal bars are a great source of fiber and usually fulfill any craving. Most of them contain no added sugar and are made from wholesome natural ingredients like cashews, cranberries, dates and almonds. Rich in fiber, low in sodium and packed with vitamins and minerals, these are the perfect afternoon treat and all for a pretty low calorie count, its win win.

Split Pea Crisps

This is a snack that you should prepare at home over the weekend and have stored in an airtight container to snack on whenever you care to during the week when cravings kick in. In order to prepare you will need to soak 1 cup of dried yellow split peas in 3 cups of water for 4 ½ hours. Coat a large skillet with oil on medium heat and add half of the peas, cook them stirring frequently until golden brown and crunchy, season with salt and you will have prepared 12 servings to fulfill your peckish moments during the week.

Popcorn and Cheese

Popcorn is one of everyone’s favorite snacks, but there’s nothing quite like popcorn topped with Parmesan. The nutty flavors of the popcorn are perfectly complemented by cheese that will melt when popcorn is fresh from the microwave or pot. What’s best is that popcorn counts as one of you daily servings of whole grains and it can have a positive effect on your energy and mood.

These healthy snacks are perfect for when you have the munchies in the office. It is time to avoid the vending machine or the quick trip to the closest convenience store. It is just a matter of being prepared and getting used to it.

Healthy Snack Ideas for Kids (and Adults)


Whether they’re homemade or packaged, having some speedy snacks on-hand is a must for staying healthy and keeping your energy up. Plus, is it just us, or do snacks taste even more delicious when you can share them with the whole family (and even get them involved in the kitchen!).

Our go-to summer favorites pack tons of immune-and-energy boosting nutrients, plus protein and fiber to keep you (and the little ones!) fuller, longer. All of our super-simple picks have veggies, fruit, or nuts and seeds that are beyond easy for moms and dads to whip up — fast!

Be it during the school day, after school playdates, or into the evening hours, here’s our run-down of top choices we know you’ll love.

Cherry Tomatoes with Unsweetened Greek Yogurt


Think of this one as a sweet and savory snack! The poppable cherry tomatoes and unsweetened yogurt are both classic kid (and grown-up!) favorites — especially during summer when tomatoes are in season. The 15-20 grams of filling protein from creamy goodness will also help sustain energy into the afternoon hours. Plus, tomatoes are a great source of the immune-boosting antioxidant, vitamin C! Make it sweeter: Swap the tomatoes for (equally summery) berries.

Apple and Peanut Butter It’s a classic for a reason! This protein and fiber-packed snack can also help us stay hydrated in the heat: A large apple can provide up to ½ cup of H2O! Since the deliciousness of peanut butter can help enhance flavor and keep kids satisfied, it’s also a great topping or dip to use when introducing new veggies and fruit into your kids’ meals and snacks.

Roasted Pumpkin Seeds


1 oz of these seeds are packed with minerals, including zinc and iron which are extra important for your little ones (who need a little extra, since they’re still growing!). They’re also nut-free and delicious — so they’re safe for sharing at nut-free camps or schools. Try topping with spices and a dash of oil or maple syrup for a protein-packed (7g!) snack.

Fruit Pops (Kabobs of Fruit; pack with coconut chips and/or cashews in a bag to take to school)


Put ’em on a stick! Skewer up to three fruits (our summery favorites: pineapple, kiwi, strawberries!) and serve with coconut chips or cashews for a tasty and tropical treat. We love making a big batch of these fruit-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that skewer adds an extra layer of fun! Serve up these snacks with cashews or unsweetened coconut flakes for a more filling (and fibrous!) pick-me-up (you can pack these in a baggie when you’re on the go!)

Flavor-Roasted Chickpeas


Similar to pumpkin seeds, roasted garbanzos are another super-satisfying combo of 5g protein, 5g fiber per serving. Plus, they’re an amazing grown-up snack to help stave-off that 4PM vending machine raid — and another one that’s lunch-box friendly! That filling combo of protein and fiber in beans helps to keep your energy stable, so you can enjoy the sweeter versions without that sugar-spike (…and big-time energy crash!).

Low-Fat Cheese with 100% Whole-Grain Crackers


Pairing a stick of part-skim cheese with whole-grain crackers can pack up to ten grams of protein. The B-vitamins, minerals (like calcium, potassium, and zinc) are also important for keeping bones strong and supporting healthy immune systems. We love this combo as a snack in its own right, but it’s also a great alternative to traditional grilled cheese recipes when you’re on-the-go (no heat or kitchen-clean up!).

Hummus and Veggies


Hummus is another perfect dip for introducing new foods — especially when it’s flavored with other familiar ingredients (think: roasted red pepper, garlic, tomato and basil, or spicy jalapeno). Try dipping summery favorites — like radishes and peppers — or swap it for your usual salad dressing. The satisfaction “trifecta” of healthy fat, plant-protein, and fiber helps make any lighter snack or salad feel more substantial.

Healthy Snacks for Diet (Ideas for Weight Loss)

A new survey of U.S. workers found that one in 10 women is noshing more during the day because of economic worries. But if you make the right choice, there’s nothing wrong with snacking–in fact, it’s important to keep your mind and body energized and your metabolism pumping, says dietitian Wendy Bazilian, R.D., coauthor of The SuperFoodsRx Diet. Women should have two to three 150-calorie snacks a day. The best choices have a mix of carbs for energy and protein and fiber (at least two grams) to keep you full, she says. Here, eight great low-calorie snacks that do just that.

Baby carrots and hummus

Crave salty chips or crackers? The carrot crunch and savory hummus can satisfy that need while delivering more energy and filling fiber–and way fewer calories–than chips.

Instant trail mix

Toss a one-ounce serving of dried fruit like cherries or raisins and a tablespoon of cashews, almonds or walnuts into a baggie in the morning and save it for a midmorning or late-afternoon snack. It’s a perfect mix of carbohydrates, protein and fat–not to mention flavor, says Bazilian. Walnuts are also heart-healthy and full of nutritious omega-3 fatty acids.

Yogurt with berries

Blueberries are a fabulous fruit to have on hand for snacking, says Bazilian. “They are the ultimate ‘poppable’ since they require only a rinse to eat–no peeling or chopping necessary.” And frozen ones will keep in your office fridge for weeks. Make a sweet parfait with a nonfat yogurt and 3/4 cup of berries.


Boil frozen edamame (soybean) pods like the ones you get at Japanese restaurants and bring 1/2 cup of them to work to eat cold. With a light sprinkle of salt, edamame is a fresh and easy snack, says Bazilian. And those empty pods might have a secret benefit. “The pods are like a trail of evidence, which research has shown can play a role in determining how we know when to stop eating and our feelings of satisfaction,” she says.

An apple with a tablespoon of peanut butter

This is the quintessential sweet, crunchy and creamy combo, says Bazilian: “It packs healthy nutrients and fiber, and the heavy peanut butter creates energy that lasts.”


If you skip all the greasy butter and opt for the low-fat variety, popcorn is the ideal thing to keep your stomach from rumbling while also not contributing to any expansion of your hips. You can eat four whole cups and manage to pack in healthy whole-grain carbs, fiber and even a little protein.

An energy bar like flavor & fiber or Fiber One

Energy bars are easy pick-me-ups, but choosing the right one can be tricky, says Bazilian. Her rules? Look for real ingredients like raisins or oats and aim for 120 to 150 calories and no more than 15 grams of sugar, 150 mg of sodium and 5 grams of fat.

Four whole-grain crackers and light string cheese

Cheese can be hard to quit eating once you get started. So choose individually packaged light string or sliced cheeses that equal about one ounce.

Microwave cooking and nutrition

Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?

How does microwave cooking work?

Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.

Are microwaves safe to cook?

Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.

When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.

Are microwaves bad for your health?

The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.

But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.

Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"

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