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Healthy work snack ideas!

on Wednesday, 20 February 2019. Posted in Wellness Programme Design, Occupational Health

healthy work snacks

Good food is a key ingredient for staying healthy, resilient and productive in work and life. Experts recommend that when it comes to a healthy diet, we plan ahead. Packing a healthy, yummy lunch for work – including snacks and drinks - helps avoid the temptation to eat unhealthy food. It also aids on saving money!

The best strategy for snacking is to choose whole foods over processed or packaged foods, as these will sustain us longer e.g. fruit and vegetables, milk, cheese, yoghurt and grains are packed with nutrients like protein, fibre, vitamins and minerals, and are lower in salt, saturated fat and added sugar.

Here are some suggestions for healthy whole food snacks:

  • Unsalted, raw or dry roasted nuts or seeds (e.g. 15 almonds, 10 walnut halfs)
  • Fruit – perfectly packaged and ready to go!
  • A small bag of raw nuts and apple
  • Veggie sticks such as carrots, mini tomatoes, cucumbers, celery and capsicum
  • Home-roasted chickpeas (40 minutes in the oven at 170°C)
  • 3-4 Vita-Weat wholegrain crackers with nut butter, Marmite or low-fat cheese
  • Tuna and whole grain cracker packs
  • Homemade energy or protein balls
  • Homemade mini muffins or savoury slices packed with grated veggies such as carrot and zucchini
  • Air-popped popcorn (rather than microwave popcorn)
  • A snack sized box of dried fruit and nuts
  • Dark chocolate (70% or more cocoa is best)
  • Plain oatmeal (fruit can be added to this)
  • Yoghurt – a cup of unsweetened yoghurt with some fruit can provide a filling treat
  • Bottled water – keep water close at hand (always have a drink first to help determine if it is 'head hunger' or 'tummy hunger')

The key with snacking is to plan. If you have some healthy snacks on hand at work, you will be less likely to grab for high fat, high salt or high sugar options when you become hungry or stressed.



 Yummy date and coconut balls


When you're energy is flagging, mid-afternoon, these nutty balls are just the thing. They will boost your energy level enough to get you through the rest of the day and they make for a healthier alternative than a trek to the snack machine. 


½ cup Dates, soaked in warm water for 10 minutes
½ cup Shredded coconut
½ cup Rolled oats
½ cup Almonds
½ cup Sunflower seeds
¼ cup Craisins (dried cranberries), or apricots
1 Tbsp Chia seeds, optional
1 Tbsp Runny honey
1 Tbsp Tahini
2 Tbsp Toasted sesame seeds

Makes 10.


  1. Place drained dates, coconut, oats, almonds, sunflower seeds, craisins, chia seeds, honey and tahini in a food processor.
  2. Pulse until well combined and starting to stick together.
  3. Roll into golf-sized balls.
  4. Sprinkle with sesame seeds. Cover and refrigerate until needed.


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