2. Dark Chocolate
Yup, the sweet stuff can be a healthy snack, says Kirkpatrick—as long as it’s 72 percent dark. Studies have shown it has numerous health benefits, including boosting your mood and lowering blood pressure. To avoid the temptation of overindulging, put one square in a Ziploc bag before you take it to work, says Kirkpatrick.
Whether it’s the pre-popped variety or a fancy recipe you plan on whipping up yourself, “popcorn is such a great snack,” says Kirkpatrick. A 3 ½ cup serving checks in at less than 100 calories, which gives you a lot to nibble on when you’re on deadline and need something to mindlessly munch on.
4. Almond Butter
Alex Caspero, R.D., founder of St. Louis healthy recipe resource Delish Knowledge, recommends snacks that are high in protein because they are the most satiating. One suggestion she makes is stashing individual portions of almond butter in your desk and toting along fruit to eat with it. (One option is Justin’s, which makes individual packets.) “Apples stay good at your desk for a long time,” she says.
Seaweed snacks are a “really good low-calorie option,” says Caspero. “They’re something that is going to be a good alternative to a chip.”Brooke Alpert, R.D., founder of nutrition consulting company B Nutritious, echoes that sentiment: “Seaweed snacks are crazy low in calories but tasty and satisfying."
6. Almonds and Pistachios
“You have to have protein to help satisfy,” says nutrition expert Mitzi Dulan, R.D., highlighting almonds as a great choice due to “the amount of protein, as well as the fiber and crunch.” She says pistachios are also a good, tasty bet because they take more energy to eat, which can reduce portion size.
You may be scarred from filling up on the gas station staple during childhood road trips, but turkey jerky, which Kirkpatrick recommends, is a far cry from the truck stop snack. It’s loaded with protein and super filling. “I’ve yet to meet people that can overeat it,” says Alpert.
8. Roasted Chickpeas
Wallington, New Jersey-based nutritional expert Samantha Pappas, R.D., suggests seasoned roasted chickpeas—whether they are homemade or bought prepackaged—as a snack. “They give you that crunch, along with high protein and fiber that curb your appetite,” she says.
9. Dried Fruit
Crispy Green makes pre-portioned servings of seven varieties of freeze-dried fruit and is an excellent snack when you’re on the move, says Pappas. “The only ingredient is the fruit itself,” she says. “It’s almost like a fruit chip, and they’re really light and portable.”
10. Squeeze Pouches
They may look like baby food from afar, but Chia Squeeze packets from Mamma Chia are anything but. Pappas says the 70 to 80 calorie shelf-stable packets, which deliver a fruit and chia seed puree, give you a “nice little bit of carbs and fiber and are really easy to take down.”