By Amy Isler, MSN, RN
Senior Reporter
February 16, 2022

6 minutes to read

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    Healthier Snack Options for Your Home Office

    healthy snacks

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    Happy Wellness Wednesday, my fellow freelance nurse writers!

    One of the most challenging aspects of working from home is the mindless snacking we find ourselves taking part in. Whether from boredom, stress, or a reason to take a break, unhealthy snacking can quickly turn into a bad habit if we aren’t careful. 

    As a self-diagnosed cracker-snacker, I struggle with making smart eating habits, especially when it comes to snacking. This article explores a few ways to make snacking both fun and healthy. I have included a few recipes for a variety of quick healthy snacks options. If you enjoy working in the kitchen, you can combine a short snack break with another critical aspect of working from a home office: taking a break from your desk. 

    Stock Up on Some Energy-Boosting Snacks

    As nurses, we know that eating certain healthy foods can help increase our energy and brainpower. Still, I’m guessing we rarely take our own advice when it comes to grabbing a snack. Harvard Health provides helpful suggestions on foods that can boost our focus to get us through all those exciting writing assignments we are working on. I have outlined their recommendations and included some recipes for quick snacks that incorporate these energy-boosting foods. 

    • Green, Leafy Vegetables
    • Fatty Fish (think tuna fish)
    • Berries
    • Tea and Coffee (Hurray!)
    • Walnuts (or nuts in general)

    Fro-Yo Berry Bites 

    Check out this easy recipe from Super Healthy Kids giving a new spin on berry snacking.

    Ingredients (10-12 cubes):

    • 1 cup of plain yogurt
    • 1 cup of your favorite type of berries 

    How to make:

    1. Blend berries with the yogurt using either a food processor or a blender.

    2. Use a small spoon to scoop the yogurt/berry mixture into an ice tray mold. 

    3. Freeze until ready to eat.

    Tuna Cucumber Cups

    One of the perks of working from home is eating tuna without feeling like the odor (or your breath) might knock over your coworkers! This recipe from Peas and Crayons incorporates fatty fish and a vegetable (some may classify it as a fruit). Win, Win. 

    Ingredients (makes 12 cups)

    • 1 cucumber 
    • 4-5 oz canned tuna (drained)
    • 2 tbsp of homemade or store-bought mayo
    • 1/8 tsp onion powder
    • 1/8 tsp garlic powder
    • Salt and pepper to taste 

    How to Make:

    1. Mix tuna with mayo, yellow mustard, greek yogurt, or mashed avocado (or a combination), along with veggies (your choice), salt, pepper, garlic powder and onion powder. 

    2. Slice cucumbers into discs, scoop out a bit of the center, and arrange on a plate.

    3. Add the tuna salad and enjoy!

    Quell Boredom Eating with Healthier Options

    I do the most unhealthy snacking damage when I’m bored. Taking a few minutes to plan out our daily snacks can be the difference between grabbing a handful of salty Goldfish or munching on something that we won’t regret in 30 minutes. MyRecipes provides a few suggestions on substituting your boredom cravings with something healthier and more exciting.

    Mitigate Stress Eating with Magnesium

    Eating while stressed can be a dangerous situation. Like boredom, stress eating usually involves grabbing whatever sweet or salty item you have at your disposal. The Cleveland Clinic recommends eating foods high in magnesium when feeling stressed to help calm and regulate cortisol and reduce inflammation. Foods high in magnesium include:

    • Bananas
    • Avocados
    • Broccoli
    • Dark chocolate
    • Pumpkin seeds
    • Spinach

    When feeling overwhelmed or stressed, take a break to make a tasty snack that includes high-magnesium foods. Here are a few simple recipes from MyRecipes to keep on hand. 

    The freedom associated with freelance writing can be a positive life-changing experience. Still, it can also have a few drawbacks if you don’t prioritize breaks and healthy eating habits. Hopefully, these fun and healthy snack recipes will help you when feeling stressed, bored, or in need of a brainpower boost.  

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    Amy Isler, MSN, RN

    Amy Isler, RN, MSN, CSN is a registered nurse and freelance writer who has over six years of experience working as a credentialed school nurse managing children with chronic health conditions, including diabetes, asthma, seizures, and food allergies.