Healthy Workplace Snack Ideas

• An apple with peanut butter
• Orange with handful of cashews
• Melon cubes over cottage cheese
• 1/4 of an avocado and handful of tortilla chips
• Mini rice cakes topped with peanut butter and raisins
• Low-fat cottage cheese with sliced peaches
• Carrots and Fat-free Ranch
• Applesauce (unsweetened) and whole wheat crackers
• Popcorn (Air popped or 94% fat free) tossed with dried cranberries
• Low-fat Yogurt topped with granola
• 1/2 whole wheat bagel with 1 tbsp low fat cream cheese topped with smoked salmon
• Handful of almonds and blueberries
• Hummus spread on 1/2 whole wheat pita sprinkled with diced tomatoes
• 3 oz can of tuna with fat free mayo and whole wheat crackers
• Cup of whole grain cereal with skim milk topped with berries
• 1/4 sliced red pepper and fat free blue cheese dressing
• Whole grain tortilla wrapped around string cheese with handful of grapes
• Oatmeal topped with dried fruit
• Angel food cake topped with fresh berries and chopped pecans
• 4 pieces of sushi
• Cooked Edema me, ½ cup brown rice and 1 tsp soy sauce
• Diced tomatoes tossed with ½ tsp pesto on toasted whole grain bread

Helpful Hints

• Watch portion sizes. A handful is about 12-16 nuts or 10-12 crackers. Choose fruit in smaller sizes. Remember it’s a snack, not a meal.
• Canned fruit is best when packed in own juice. If that’s not available, choose “Lite”.
• Mix sugars with proteins or whole grains to keep you satisfied longer. For example, have a piece of fruit and a handful of whole grain crackers or nuts.
• Avoid empty calories: Sodas, sweet tea, sugary snacks.