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  • Scripps Health

Seven easy healthy snacks to stash in your desk

Stay fueled and focused at work with healthy treats.

Many of us spend long hours in the office and eating healthy can be challenging, especially during the afternoon slump.

When you need a mid-day snack to sustain mental focus and energy and fend off hunger, be prepared with healthy treats at your desk so you won’t be tempted by unhealthy choices.

“A healthy snack between meals can decrease your hunger, keep you from overeating at meal times and provide energy if you exercise after work,” says Hessam Tabrizi, MD, a primary care physician at Scripps Coastal Medical Center Solana Beach.

“Having healthy snacks readily available will make it much easier to avoid your co-worker’s candy bowl or the birthday cake in the break room,” the family medicine specialists adds.

Snacks should be 200 calories or less and eaten when you’re hungry, not out of boredom or frustration.

Try these fun foods for a mid-afternoon boost without the guilt.

Dark chocoloate

High-quality organic dark chocolate with 70 percent cacao or higher is rich in fiber, antioxidants and minerals. Snack in moderation — a square or two — because going overboard will undo any possible benefits.

Fresh fruit

Single-serving fruits, such as apples and bananas, will keep well at your desk, or you can try unsweetened dried fruit.

“Fruits are packed with vitamins and minerals and natural sweetness,” says Dr. Tabrizi. “They are also a great source of antioxidants, which are needed for a strong immune system.”


When prepared with the right ingredients, popcorn is a whole-grain, low-calorie snack that is full of nutrients and fiber.

Pack some baggies with air-popped popcorn, popped in a hot air popper without any oil or butter, for when you want some crunch in your snack. Add spices if you want more flavor, such as cinnamon for a sweeter taste, or curry for a spicy treat. There are also several popcorn selections in grocery stores that have no artificial flavors, colors or sweeteners and less than 5 grams of sugar per serving.