University of Mississippi

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.