Healthy Snacks for IT Employees Sitting 8–10 Hours a Day

Introduction: Why Sitting All Day Changes Your Snacking Needs

Our body's energy needs are vastly different from those of someone who is more active, when spending eight to ten hours a day sitting. 

Coming from a sedentary position, our basal metabolic rate drops, muscle activity plummets, and calorie burning slows down but our brain, however, goes on as usual. 

Demanding roughly 20% of our total energy, the brain in particular craves constant glucose to keep up with its high level of activity, especially when doing mentally demanding tasks such as coding, data analysis and problem solving. 

To come out of this scenario, employers need to offer office snacks to improve the productivity levels of their staff. 

Common Snack Mistakes IT Employees Make

If we don’t have a well-thought-out snacking strategy, we find ourselves in a vicious cycle. 

1. Taking in quick energy foods:

Taking in quick energy foods that cause a rapid spike in blood glucose levels, but then a sharp crash within sixty to ninety minutes, leaving us with brain fog, irritability and a desperate craving for something, anything, to satisfy the pangs. 

2. Not eating better:

Coming from a physiological standpoint, it is not really about eating less, but about eating better and making health conscious choices. The goal is to have a snack that will provide you with a steady flow of energy without the peaks and troughs. 

Most unhealthy snacking patterns are not premeditated; they are formed by office culture, time constraints and the fact that less nutritious foods are more readily available. 

3. Not eating anything:

The most serious error made by IT workers is probably not eating anything at all, in an attempt to save calories, which nearly always backfires.

People who do this are faced with being famished by the time lunch or dinner time arrives and end up devouring significantly more calories in one sitting than they would have if they'd had two well-placed small snacks, which is best done mid-morning and mid-afternoon.

4. Green marketing: 

Coming across “healthy” snack bars, flavoured yogurts, fruit juices and “multigrain” biscuits can be misleading. People should read the list of ingredients, not the marketing claims. Lots of these things contain the same amount of sugar as desserts, sometimes even 15-20 grams per serving. 

5. Replacing Food with Caffeine

Replacing meals with caffeine, and not backing it up with anything else, is also a mistake, putting a strain on the body. Excessive caffeine without food causes a huge spike in the stress hormone cortisol, which not only leads to fat storage, especially around the belly area, but also knocks out afternoons.  

What to do: Pairing a small protein-rich snack with your coffee will give you a sustained energy boost without the crash that often follows, when you're looking for a pick-me-up at the office. 

6. Eating large quantities:

Mistakes we make when it comes to snacking at the office are quite common, like gobbling down handfuls of chips from large bags. This is because when you're glued to a screen, your portion awareness completely disappears.

A "handful" of chips easily turns into half the bag, what was meant to be 150 calories now becomes 600+ without you even realising it. 

What to do: To portion snacks into small bowls or buy single-serve packs that create a natural stopping point. 

What Makes a Snack Healthy for Desk Jobs?

Well-known healthy snacks may not be equally effective in a sedentary work environment. Desk snacks should satisfy three main criteria. 

1. Satiety factor: 

The Satiety Factor is that your snack should fill you up for 2 to 3 hours. This is basically guaranteed if it has a lot of protein and fibre. 

Aim for at least five grams of protein or three grams of fibre in your snack, and most processed foods are automatically eliminated from the running.

2. Stability factor:

 The Stability Factor is also very important, a steady supply of glucose is necessary for a productive day, and high-protein and high-fiber foods can slow the release of blood sugar and so prevent that awful spike-crash cycle. 

3. Convenience factor:

Healthy snacks that can be prepared or refrigerated are a turn-off for desk jobs. 

Something that can be grabbed and eaten quickly in between tasks is what really gets done. Whole grains, nuts, seeds, legumes and very minimally processed proteins are things that are worth prioritising. However, ingredients to watch out for are added sugars, refined flour, too much salt and trans fats. 

Also read: 10 Best Healthy Snacks for Kids from Healthy Master

Best Healthy Office Munchies:

Now let's have a look at some healthy office snacks, organised by what they can do. 

1. High protein snacks:

High-protein snacks work best for maintaining satisfaction and halting snacking,

(a) Roasted Chana: They are basically traditional roasted chickpeas that contain six grams of protein and five grams of fibre in every quarter cup, they come in plain or very lightly spiced varieties. 

(b) Mixed Nuts: Mixed nuts like almonds, walnuts, and cashews will knock out hunger and fill you up with protein, healthy fats, and omega-3’s that give your brain a boost. 

© Peanut butter: Peanut butter has four grams of protein per tablespoon, team it up with some apple slices for a hit of fibre and natural sweetness.

(d) Roasted Soy Nuts: They are also high in protein, 14 grams per quarter cup to be exact. 

2. High-fibre crunchy snacks: 

High-fibre crunchy snacks are great for stressful periods at the office. 

(a) Fox nuts: The trick is to get that crunch without fried oils and refined carbs.  If you're looking for low-calorie snacks at the office, fox nuts are an excellent option. You can eat a very generous portion, up to 2 or 3 cups, for under 200 calories. 

(b) Millets: Millets such as jowar, ragi and bajra, used for making crisps, provide similar satisfaction to regular potato chips, but with much more fiber and a lower glycemic impact. 

© Roasted legume mixes: Combinations of roasted moong, chana and peanuts, produce a texturally varied snack, and since they are high in fiber, they will also keep you going for a bit. 

3. Sweet cravings:

When it comes to sweet cravings, these usually occur when we drop in blood sugar levels or get stressed out, especially when we have tight deadlines. 

(a) Dark Chocolate: Dark chocolate that has a cocoa level of 70% and above will naturally cut back on how much you eat, and you'll also be getting a load of antioxidants and a tiny mood lift without any excessive sugar. 

(b) Dates with nuts: Paired with a few almonds, one or two Medjool dates will satisfy your sweet cravings and stop the rapid spike in blood sugar levels. 

© Fresh fruits: Coming from the supermarket, apples, oranges and guavas are desk-friendly, and because you eat them whole, you tend to eat less than if you drank their juice. 

4. Hydration-Based Snacks:

Dehydration often disguises itself as hunger, especially in air-conditioned offices where we don't feel thirsty anymore. 

(a) Coconut water: Coconut water provides electrolytes without any added sugars, just check the label to make sure there aren’t any sneaky sweeteners. 

(b) Vegetable sticks: Carrot and cucumber sticks can quench your thirst and fill up space in your belly, and they have virtually no calories, serve them with hummus for a bit of protein.

© Watermelon or Muskmelon: Watermelon or muskmelon in the summer months will knock out any thirst and sweetness craving. 

Healthy Office Snacks You Can Keep at Your Desk

Well-known to be healthier than the vending machine snacks, when you have healthy options right at your desk, you're much more likely to choose them. 

1. Roasted makhana: Roasted makhana comes in single-serve packets that will last for months and require no preparation. 

2. Roasted chana: Small jars of roasted chana can be kept in your drawer, a quarter cup serving is filling enough, and won't go bad. 

3. Mixed nuts and seeds: Portioning 30 gram servings of mixed nuts and seeds into small bags for the week helps prevent mindless snacking.

4. Wholegrain crackers: Wholegrain crackers are your best bet, look for brands that list whole wheat or millets as the first ingredient and have at least three grams of fiber per serving. 

5. Protein bars: Protein bars, watch out for added sugars and make sure protein is listed before any sweeteners, and go for ten grams of protein and seven grams of sugar maximum. 

6. Peanut butter sachets: Peanut butter sachets mean no more guessing how much you’re eating, they’re also really easy to take on the go.  

7. Instant oatmeal cup: A quick instant oatmeal cup made from the office water dispenser is a fantastic option to fill up on, when running out of the house on a hectic morning and hitting the office. 

8. Herbal teas: Herbal teas, particularly green tea, chamomile and ginger, add much-needed flavor and hydration without any calories and can be used as a healthy way to beat the "boredom snacking" urge. 

Also read: Top Healthy Office Snacks to Enjoy During Work

Snacks for Employees: Best Picks for Office Pantry & Team Ordering

If you’re the one ordering snacks for your employees, you're essentially deciding the office's energy levels, productivity, and morale. 

Building a Smarter Office Snack Program

1. Variety without the junk:

'Variety without junk' is the goal, with three main categories to choose from, protein-rich, fiber-rich, and hydration-focused. It's no longer a good idea to make crisps and biscuits the staples in the office snack room. 

2. Clear labeling system:

Clear labelling is also really important, with signs that say 'High Protein', 'Energy Sustaining', and 'Heart Healthy' will allow employees to make speedy, informed decisions,

3. Allergen Awareness

It’s a must to have nut-free, gluten-free and vegan options, with the allergy alerts clearly displayed to keep everyone safe. 

4. Strategic placement:

Coming from the perspective that healthier options should be at eye level, in the best locations, and that less healthy ones are best put in harder to reach places. 

Best Bulk Ordering Options

1. Nuts and Seeds Variety Box:

When it comes to ordering in bulk, a mixed nuts and seeds box is a great idea, packed with single-serve packs of almonds, walnuts, cashews, pumpkin seeds and sunflower seeds.  

2. Millet-based snacks:

Millet baked snacks like baked millet chips, ragi crackers, or jowar puffs mimic the taste of regular junk food, but are healthier. 

3. Low-Sugar Protein Bars:

You’ll want to stock a few brands of low-sugar protein bars, so employees can find something that they enjoy and suits their dietary restrictions. 

4. Beverage Upgrades:

and a steady supply of green tea, black coffee, herbal infusions and sparkling water, but try to limit sugary drinks or put them in less prominent places. 

5. Seasonal Fresh Fruit:

Regular deliveries of bananas, apples, oranges and seasonal produce will create a lovely 'fresh corner’ vibe. 

When companies invest in good snacks for their employees, they get real results. Reduced dips in productivity, fewer sick days and happier workers. 

Snack Timing for Long Sitting Hours

Well-known as strategic snack times can turn a good snack into fuel for the body, match up the time you eat with the natural ups and downs in your energy levels throughout the day. 

1. Mid-morning (10:30–11:30 AM)

Mid-morning is the perfect time to take a snack, around 10:30 till 11:30 AM, when breakfast energy starts to wear off.  Fresh fruit paired with a handful of nuts, roasted chana with water, or makhana with green tea are all good options, when you're looking for a small snack to stave off the "starving by lunch" phenomenon and prevent overeating. 

The combination of the natural sugars from the fruit and protein/fiber from the nuts provide two to three hours of sustained energy. 

2. Mid-Afternoon (3:30–5:00 PM)

Coming into the mid-afternoon, or the danger zone when productivity often plummets and cravings increase, a protein forward snack can help prevent night-time binge eating, so I recommend, a protein bar, nuts and seeds mix, peanut butter with apple slices, or yogurt with chia seeds that have been refrigerated. 

Protein sends a strong signal to the brain, telling it that you're full and will bridge the gap to dinner without consuming unnecessary calories. 

3. Late Work Session (8:00 PM or Later)

If you’re working late, choose something light to eat, don’t want to throw off your digestion, and mess up your sleep. A small portion of makhana, a warm herbal tea, a light vegetable soup, or a single piece of fruit is perfect. 

Light snacks are enough to kill hunger without dumping too much on an already slowing down digestive system. 

10-Minute Prep Snack Combos

Healthy eating doesn’t require lots of complicated meal prep, there are five snack combinations that can be prepared in less than ten minutes and will keep you going all week. 

Combo 1: Trail Mix Power

One option is Trail Mix Power, roasted makhana, pumpkin seeds and dark chocolate chips in zip-lock bags, divided into five portions. This combination is great for a balanced snack. 

Combo 2: Savory Protein Mix

Another option is the Savory Protein Mix of roasted chana, peanuts and black pepper in small containers and making five portions, will keep you full for hours. 

Combo 3: Dip and Crunch

Dip and Crunch includes small hummus cups in the fridge for office snacking and a supply of millet chips or carrot sticks in the desk drawer. 

Combo 4: Sweet satisfaction

Sweet satisfaction is provided by wrapping a dark chocolate square in foil and including six to eight almonds, five packets were prepared.  

Combo 5: Fresh and Filling

When it comes to grabbing a quick snack on the go, consider throwing a banana, apple, or guava into your bag and pairing it with a peanut butter sachet, getting a natural energy boost and healthy fats for sustained fullness. 

The 5 portion system is simple, prepare five for the week on Sunday evenings, stash 2 or 3 at the office and the rest at home, that way you'll never be caught out, and won’t have to weigh up the pros and cons every day. 

Healthy Office Munchies to Avoid (or Limit) During Long Desk Hours:

Coming up against those office munchies that undermine your energy, concentration and long term health, especially in a sedentary job. 

1. Deep fried namkeens:

Deep fried namkeens are basically empty calories, but they're also very bad for us, they contain lots of saturated fats which cause inflammation, and too much salt makes us feel bloggy and lethargic. 

Alternatives: Deep fried namkeens are roasted chana or baked millet-based snacks, which are nutritious and satisfying. 

2. Cream biscuits: 

Cream biscuits, which are essentially made of pure refined flour and sugar, offer nothing in the way of protein or fiber and send blood sugar levels rocketing up, and then crashing down again within the hour. 

Alternative: Wholegrain crackers with peanut butter are a much better option. 

3. Sugary Coffee Drinks

Coffee drinks such as vanilla lattes, caramel macchiatos, and sweetened chais contain hundreds of calories and over forty grams of sugar, are basically liquid dessert. 

Alternative: Black coffee, unsweetened tea, or coffee with very little milk and no syrup are much better. 

4. Diet Packaged Foods

Low-calorie packaged foods are often made with artificial sweeteners that make us want more, kill off good gut bacteria and have no real nutritional value.

Conclusion

As working a desk job it's really easy to let your energy levels drop. Coming from a place of physical and mental well-being, the food you choose to snack on can either boost your energy, or flatten it out. 

Well-known, protein and fibre-based snacks are much better at giving you a sustained energy boost than sugary and refined carbs, so make that a principle you stick to. If you’re preparing snacks at home, or buying them for your fellow employees, real food, measured portions and well-timed snacks are what matter most. 

Try swapping out your usual biscuit for a handful of roasted chana tomorrow and see how it changes your afternoon. As working a desk job it's really easy to let your energy levels drop. Coming from a place of physical and mental well-being, the food you choose to snack on can either boost your energy, or flatten it out. 

Well-known, protein and fibre-based snacks are much better at giving you a sustained energy boost than sugary and refined carbs, so make that a principle you stick to. If you’re preparing snacks at home, or buying them for your fellow employees, real food, measured portions and well-timed snacks are what matter most. 

Are you looking for the best healthy snacks for IT Employees? 

Explore the collection by Healthy Master 

FAQ:

1. What are the best office snacks for weight loss while sitting all day?

If you're looking for healthy office snacks for a sedentary day, volume is key to weight loss. Roasted makhana, air-popped popcorn and raw vegetable sticks with hummus are the top suggestions, they're filling and won't add many calories. 

2. Which snacks help improve focus during meetings?

Coming into the realm of boosting your concentration for coding and meetings, brain-healthy foods are a must-have. Omega-3s and antioxidants can be found in walnuts, pumpkin seeds and dark chocolate with 70% cocoa content, and these are all great to snack on. 

3. How do I avoid snacking out of boredom at my desk?

Mindless snacking is best prevented by keeping your snacks in a drawer and following the "water first" rule: drink a glass of water and wait five minutes to see if the craving passes. 

4. What are healthy office munchies that are affordable in India?

India being a major producer of peanuts, chana, and seasonal fruits, guava, bananas, guava are affordable office snacking options.