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Snack-attack rescue: 13 healthy snacks to stash in your desk drawer

By Michelle Edelbaum, August 13, 2010 - 11:05am

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I’m a snacker, especially at work. When my mind is working hard, my stomach inevitably starts grumbling. While snacking can help me get in all the nutrients I need and curb my hunger so that I don’t eat too much at the next meal, I’m careful not to engage in too much mindless munching so I don’t end up eating too many calories over the course of a day.

Related Link: 10 tricks to keep your calories in check at snack time

When I do need a snack, I want to make sure I have something healthy on hand so I don’t end up reaching for junk. The other EatingWell editors and I came up with the following list of healthy snacks you can keep in your desk.

Related Link: Light Bites: 100-Calorie Snack Ideas

• Whole-wheat crispbreads (3 or more grams of fiber/serving)
• 3-ounce pouches of water-packed tuna or salmon
• Can of sardines, packed in water or olive oil
• Natural peanut or other nut butter
• Single-serving packets of trail mix
• “Single-serving” fresh fruits: apples, oranges, pears, bananas, kiwis
• Dried fruit, such as apricots, raisins and cherries
• 1-ounce bags of peanuts, almonds or pistachios
• Small (8-ounce) cans of low-sodium mixed vegetable juice
• Single-serving boxes of whole-grain cereals with no added sugars
• Mini rice cakes
• Single serving pouches of low-fat mayonnaise
• Individually-wrapped bite-size dark chocolate

Related Links:
8 Super-Easy Energy-Packed Snacks
5-Minute Snack Combos

Once you’re stocked up, you can put these combos together for a satisfying snack:
Related Link: Snacks with Substance for 250 calories or less

Mini rice cakes + natural peanut butter + banana
Mini Rice-Cake Stack: Sandwich natural peanut butter and a slice of banana between two mini apple-cinnamon rice cakes. Makes 1 serving. Per serving: 297 calories; 13 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 40 g carbohydrate; 8 g protein; 4 g fiber; 91 mg sodium; 293 mg potassium.

Can of sardines + whole-wheat crispbreads
Sardines on Crackers: Top a whole-grain Scandinavian-style cracker (Wasa, Ry Krisp, Ryvita, Kavli) with 2 to 3 canned sardines, preferably packed in olive oil. Finish with a squeeze of lemon. Per cracker: 64 calories; 2 g fat (0 g sat, 1 g mono); 20 mg cholesterol; 8 g carbohydrate; 4 g protein; 1 g fiber; 94 mg sodium; 102 mg potassium.

Pistachios + dried cherries
Pistachios & Cherries: Combine equal parts dried cherries or cranberries with shelled pistachios. Per 1 ounce: 106 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 1 g protein; 1 g fiber; 0 mg sodium; 293 mg potassium.

What healthy snacks do you keep in your drawer that you would add to the list? Tell us what you think below.

TAGS: Michelle Edelbaum, Health Blog, Snacks

Michelle Edelbaum
Michelle is the digital director for EatingWell. She puts her background in journalism to work online at to help deliver daily inspiration for eating healthy.

Michelle asks: What healthy snacks do you keep in your drawer that you would add to the list?

Tell us what you think:

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