Healthy Snacks for a Busy Day

Published on March 27, 2015

Updated on February 13, 2018

Short on time but hungry? Here are some quick and easy snacks to keep you energized and focused throughout the workday. March is National Nutrition Month. Take control of your health this month by skipping the vending machines and snacking on these nutritious alternatives instead. Research has linked eating a poor diet to several cancers. Help prevent cancer by fueling your workday with these nutritious snacks.

Morning Snacks:

Yogurt: Yogurt is a great morning pick-me-up that is full of calcium. Opt for low-fat and low-sugar varieties of yogurt or Greek yogurt. Add protein-rich nuts, cinnamon or fresh fruit for more flavor and nutrients.

Boiled eggs: High in protein, these will stave of hunger to start your morning off on the right foot. Slice up boiled eggs and keep it simple with salt and pepper, or add hot sauce for an extra kick.

Instant oatmeal: This warm mid-morning snack is full of fiber. Oatmeal is an easy option to make at work that takes just minutes to heat up. Add bananas, peanut butter or berries for more flavor.

Fresh Fruit: Long commute? Pack fruits that won’t bruise easily like apples, grapes, oranges, or pears for the car, bus or subway. Pair apple slices with peanut butter for a snack full of fiber and protein.

Afternoon Snacks:

Fresh veggies: Raw carrots, celery, radishes, bell peppers and green beans are full of fiber, potassium and several other vitamins. Not a big vegetable fan? Pair them with a delicious and protein-rich hummus.

Trail Mix: A mix of dried fruits and nuts – and even a few dark chocolate chips, will give you a needed afternoon boost. This snack is packed full of protein, antioxidants and fiber. To choose the healthiest option, be sure to avoid the salted varieties.

Whole Grain Crackers: Whole grains have a multitude of health benefits including a lot of fiber. These crackers are easy to pair with a low fat cheese, hummus or dip.

Dark chocolate: If you have an afternoon sweet craving, dark chocolate is a healthy alternative to candies and other baked sweets. Dark chocolate is full of antioxidants and has less fat and sugar than milk chocolate. Moderation is key, one serving size is usually one to two ounces.

Eating healthy doesn’t have to be complicated or time consuming, these easy snacks are a breeze to pick up on your way to work or bring on your commute. Learn more about healthy eating and cancer prevention at

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