People who have office jobs spend at least 8 hours a day on their office desk. Because of this, the workplace nutritional habits are very important for the health. Many complain that they gain weight and do not have sufficient knowledge on proper nutrition.

Here are a few suggestions for snacks that have less than 200 calories, which will fill you up and provide the you with the necessary nutrients. They will help you to stay energized, productive, and fueled at the office.


The choice is vast: apple, banana, peach or other fruit that you like. Fruits are rich in nutrients and dietary fiber which provides versatility when it comes to flavors. They contain few calories – average fruit has about 70 calories. With a piece of fruit try to drink a yogurt with a small percentage of milk fat. With this meal you will enter protein, calcium and vitamin D in the body. The combination of protein and fiber will give you a feeling of satiety.

Eat hazelnut, walnut, almond

Instead of unhealthy snacks, choose nuts. They are rich in healthy fat, but also have calories (30 g. of nuts contain about 170 calories). The optimal quantity would be around 30 grams (example: 24 almonds) and nibble them when you are starting to feel hungry (usually around 3 PM). Almonds, walnuts and hazelnuts are a natural source of vitamin E, calcium, magnesium, potassium, and are rich with proteins and dietary fiber.


Popcorn with parmesan

Take 4 cups of popcorn and sprinkle them with 2 tablespoons of grated parmesan cheese. This is an interesting combination of flavors with low calories (around 150) that can increase your energy levels.

See also: Food and drinks you should not consume before going to bed

Instant oatmeal

When you’re in a hurry at work and want to eat something hot, we recommend you instant oatmeal without sugar. You can add raisins, cinnamon and nutmeg. Oatmeal is rich in fiber, helps to lower the cholesterol and decreases the risk of heart disease.

Energy bars

If you want to eat something sweet and healthy, choose an energy bar without sugar made from natural ingredients such as almonds, walnuts or cranberries. These bars are rich in dietary fiber, vitamins and minerals, are low in sodium and have around 200 calories.