Healthy Work Snacks

photo of healthy work snacks from Sport & Spine Physical Therapy in Wittenberg, Wisconsin

Have you decided this is the year that you start eating healthy and taking better care of your body? If so, you are not alone, which is why the team at Sport & Spine and our partners at U.S. Physical Therapy are here to cheer you on.

We know finding healthy and satisfying snacks to eat throughout the day, especially if you’re stuck in an office, is hard. In this blog, we’ll share some healthier snack alternatives and leave you with a delicious trail mix recipe at the end! Remember, small changes can help improve your life just as much as the big ones. Adding a small healthy snack to your day will help you begin your path to a healthier life.

Healthy Work Snacks for Brain Power & Concentration


The Greeks called walnuts karyon or “head”, most likely because of their resemblance to the human brain. The walnut is considered the “king of nuts” because of the many nutrients & benefits it has to offer, but the most notable is its effect on brain health & cognition. Eat a few every day to stay focused on the job!


Full of antioxidants, minerals, vitamin C, and utterly delicious. Also, blueberries are very beneficial for your health, cognition, and memory. A French study from 2017 reported that consuming a blueberry concentrate over 12 weeks proved to enhance cognitive function and working memory in a group of adults.


Healthy Work Snacks for Energy Boost & Stamina


Seaweed snacks are a great alternative to traditional salty snacks as they offer many nutrients while being low in calories and sodium. Seaweed is the best source of iodine  available, hands down. The thyroid gland uses iodine to stabilize energy levels and endurance, making us believe Popeye was eating more than just spinach out at sea!


Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” Eating a whole egg provides a healthy dose of protein, mostly found in the white of the egg, while almost all the nutrients are concentrated in the yolk. It makes for a great snack to have when you’re busy at work!


Healthy Work Snacks for a Mood Boost


Grab a banana when you need a quick mood boost. This smartly packaged fruit is high in vitamin B6, which gives you energy and reduces anxiety, and B9, which may help fight depression. Bananas are also a great source of natural sugars, keeping your blood sugar up when you haven’t had anything to eat, so you’re less likely to get irritable or cranky.

Dark Chocolate

Turns out it’s not that bad to eat a bit of chocolate when you’re feeling a bit down, especially if it’s dark chocolate and 70% or more cocoa. The caffeine will perk you up and the serotonin our brains make when we eat chocolate helps us feel good and happy.


For those constantly on the move, maintaining a healthy snacking routine can be challenging. Here are some strategies to ensure you’re never without your friendly snacks:

  • Preparation is Key: Spend a little time each week preparing or portioning your snacks. This makes it easy to grab them as you head out the door.
  • Snack Stashes: Keep small containers of snacks at work, in your car, or in your bag. Having them readily available reduces the temptation to opt for less healthy options.
  • Mindful Munching: Whether you’re at your desk or in a meeting, take a moment to savor your snack mindfully. It can enhance the sensory experience and improve focus.


Here is a great snack option to make ahead of time to avoid low blood sugar in the morning or that late-afternoon slump, after a sugar crash with the likes of a donut or coffee.

No-Bake Trail Mix Bars

Dry Ingredients:

  • 1 ½ cups of rolled oats
  • 1 cup of nuts (walnuts preferably! Any will do)
  • ½ cup of seeds (such as: pumpkin seeds, sunflower seeds, or any others)
  • ½ cup of dried fruits (raisins, cranberries, etc.)
  • ¼ cup of dark chocolate chips
  • ½ tsp of ground cinnamon
  • ¼ tsp of salt


Wet Ingredients:

  • ¾ cup of peanut butter
  • ½ cup of honey
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract



  • Mix all Dry ingredients in a bowl including rolled oats, nuts, seeds, dried fruits, chocolate chips, cinnamon, and salt. (Can toast the rolled oats or nuts beforehand for a toasted savory taste)
  • Add in all Wet ingredients and mix until all ingredients are well combined.
  • Transfer the mixture to a baking tray lined with parchment paper and pat down firmly into all the corners of the tray until fully flattened.
  • Cover the mixture with parchment paper or plastic wrap and leave in the fridge for 2-3 hours.
  • When it’s ready, remove the mixture from the baking tray. With a knife, cut down to size in squares or bars, and enjoy!

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods


If you are struggling with pain or discomfort and it’s hindering your ability to exercise or enjoy your day-to-day activities and hobbies, we are here to help. Click here to schedule an appointment with Sport & Spine.