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Healthy office snacks


Help keep hunger at bay with these quick, healthy bites that don’t require the office refrigerator.

If you’re a headache sufferer, you might know that skipping meals can be a headache trigger for some. But you also know what a typical day is like: Between that early-morning conference call, back-to-back meetings, the unexpected errands, and all the other things you do, the day can really get away from you. And before you know it, you might hear your stomach rumbling.

Pack one of these 10 nutritious, portable snacks that are clutch for any at-work hunger emergency.

Almonds. These little nuts are loaded with protein to crush hunger. 1

Edamame. One cup of these beans contains more than 16 grams of protein and eight grams of dietary fiber. If you like a crunchy snack, pick dried edamame, which doesn’t require refrigeration.

Granola Bars. The epitome of a grab-and-go snack, granola bars are also portion-controlled.

Banana + Peanut Butter. Maybe you’re already a banana fan, but consider putting some peanut butter on one for your morning snack: A small study in the British Journal of Nutrition found that when study subjects added peanut butter to their breakfast, it helped moderate their glucose concentrations and appetite. 2

Whole-Grain Crackers. Whole-grain snacks are rich in fiber and complex carbohydrates for long-lasting energy.

Apples. You know what they say: “An apple a day…” A medium-sized piece of this fruit packs more than four grams of fiber to help you stay full.

Trail Mix. Nuts and seeds provide a protein punch. To make your own nutritious trail mix, combine your favorite dried fruits and nuts and take it to work in single-serving baggies.

Turkey Jerky. This isn’t your typical gas station jerky. Some health-conscious companies now sell natural turkey jerkies that are high in protein.

Chocolate-Covered Peanuts. This snack is a nice mix of sweet and salty for those who don’t want to choose between the two. Just keep your portion small to avoid too much sugar and fat intake (single-serving baggies come in handy for this).

Air-Popped Popcorn. Popcorn is low in calories but high in fiber. Plus, who doesn’t love a good crunch? Sprinkle your popcorn with salt and pepper (or even cinnamon or chili powder) to give it a tasty kick while you’re chowing down.


  1. All nutritional information is from the USDA National Nutrient Database for Standard Reference,
  2. Caio E. G. Reis, Daniela N. Ribeiro, Neuza M. B. Costa, Josefina Bressan, Rita C. G. Alfenas and Richard D. Mattes. Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised cross-over clinical trial. British Journal of Nutrition / Volume 109 / Issue 11 / June 2013, pp 2015-2023.


Tags: headache tips, headache preventionfood, work headaches

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