Snack Smart, Save Money, Time and Calories

It’s completely normal to snack throughout the workday. While it can be tempting to opt for the fast, easy (but unhealthy) option, taking a minute to snack smart can save you time, money and calories. Keep the following three tips in mind to help you snack smart at the office.

  1. Take a break. When you reach for your snack at work, don’t eat it while working. Instead, take a quick break to eat your snack uninterrupted to avoid overeating.
  2. Meal prep your snacks. One of the best ways to avoid impulsively purchasing unhealthy snacks from the vending machine is to pre-portion your healthy snacks at the beginning of the week and bring them with you to work.
  3. Think about macronutrients. Try to combine macronutrients (protein, fat and carbohydrates) at each snacking session. Doing so will help you feel satisfied and full until it’s time for your next meal.

Snacks with 100 Calories or Less

Here are some great snack options that come in portion sizes of 100 calories or less:

String cheese- Opt for an individually wrapped piece of string cheese to get your fill of protein and calcium at less than 100 calories per serving.

Popcorn- Available in 100 calorie individual servings, you can get a good amount of whole grains from this snack.

Nuts- Unsalted nuts and seeds have many beneficial nutrients to keep you feeling gull. Check portion sizes to keep your calories under 100.

Try making this healthy Lemon Velvet Supreme to snack on druring the busy work day:

Lemon Velvet Supreme

2 cups fat-free vanilla yogurt

3 Tbsp. instant lemon pudding mix

4 graham crackers (crushed)

½ cup mandarin orange slices (drained)


  1. Combine vanilla yogurt and pudding mix. Stir until combined.
  2. Layer bottom of serving dish with crushed graham crackers.
  3. Immediately pour pudding mixture over cracker crumbs.
  4. Top with mandarin oranges.

Makes: 6 servings

Nutritional Information (per serving)

Total Calories 138
Total Fat 1 g
Protein 4 g
Carbohydrates 29 g
Dietary Fiber 0 g
Saturated Fat 0 g
Sodium 189 mg
Total Sugars 23 g

Click here to learn about nutritionist-approved healthy snack options.