When Claire Paré was a classroom teacher with a schedule packed down to the minute—even bathroom breaks—she came prepared with granola bars, fruit, and protein shakes to fend off hunger. But when she switched to working remotely for education publisher McGraw-Hill in New Hampshire, she found herself drawn to her kids’ Cheddar Bunny crackers and Fruit Roll-Ups in the pantry.
“I have the opportunity to be judicious, but I choose not to most of the time,” Paré admitted. “I really do enjoy putting the time into making something, but oftentimes convenience just has to win out.”
Many people face the same challenge: busy workdays that leave little time to plan or prepare healthy snacks. The afternoon slump often brings cravings for sugar, caffeine, or simple carbohydrates, pushing people toward quick fixes like candy bars, chips, or vending machine snacks.
But those packaged, sugary, or salty snacks can create a cycle of energy spikes and crashes, says Beth Czerwony, a registered dietitian at the Cleveland Clinic.
“You’ll get that quick boost of energy, and then you’ll crash,” Czerwony explained. “Some people keep chasing that feeling with coffee, energy drinks, and candy, which just leads to more spikes and drops.”
Smart Snacking Strategies
To avoid that cycle, experts suggest choosing snacks that provide steady energy.
1. Prioritize Protein
Foods rich in protein—Greek yogurt, hard-boiled eggs, cottage cheese, beef or turkey jerky—help you feel fuller longer. Caroline Susie, a Dallas-based dietitian and spokesperson for the Academy of Nutrition and Dietetics, says pairing carbohydrates with protein is key.
“A refined-carb snack like a bagel spikes blood sugar quickly, but combining it with lean protein improves satiety,” Susie said. “You’ll stay fuller longer.”
Czerwony suggests pairing lean proteins with complex carbohydrates such as whole-grain crackers, rice cakes, or fruit.
“The carbs are like kindling on a fire, and the protein is the log,” she explained. “Carbs give you the quick start, but the protein sustains you.”
2. Satisfy Your Crunch Craving
If you love crunchy snacks, there are plenty of healthier options. The American Heart Association recommends:
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Apple slices with low-sodium peanut butter
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Pears with reduced-fat cottage cheese
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Raw veggies (carrots, celery, bell peppers, cucumber, zucchini) with hummus or tzatziki
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Popcorn, rice cakes, unsalted nuts, and seeds
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Roasted chickpeas (for protein and carbs)
When choosing packaged snacks, check labels for added sugar and sodium.
The Cleveland Clinic also suggests whole fruit, edamame, seeds, a handful of nuts, or single-serving tuna packs.
3. Plan and Pack Ahead
Bringing your own snacks to work helps control both quality and portion sizes. Czerwony recommends prepping veggies, cheese, or lean meats on weekends so they’re ready to grab each morning.
“If it’s already prepped, it’s easy,” she said.
To keep items fresh, try a small soft-sided cooler. Bento boxes and colorful containers can also make healthy snacks more appealing.
Petra Durnin, a senior director at commercial real estate firm JLL in Los Angeles, preps large batches of smoothies with greens, nuts, berries, avocado, banana, and chia or flax seeds. She thaws one jar overnight for the next day.
“An afternoon smoothie keeps me full until dinner,” Durnin said. “I feel clearer mentally, work more efficiently, and don’t feel bogged down.”
4. Allow Occasional Treats
Healthy snacking doesn’t mean complete restriction. Susie emphasizes not demonizing food.
“If a coworker is celebrating a birthday, have the cake,” she said.
Czerwony agrees: “If you want a chip, have the stinking chip and be done with it.”
But if cravings for chips are constant, it may be worth examining whether there’s an underlying dietary deficiency.
Gisela Marx, deputy front-of-house manager at Chicago’s Auditorium Theater, often works long, late event shifts and packs healthy snacks like watermelon and nuts. But she also keeps a small stash of Reese’s Pieces.
“Just knowing it’s there is comforting,” Marx said. “I can have it if I want it.”