Snack Smart: 5 Nutrient-Dense Snacks to Keep You Going on the Job

By Alyssa Verne, COTA

When you are working long days at a physical job, food is more than just a quick fix for hunger: it is an essential fuel for keeping your body going and your mind focused.

Choosing the right snack for the job can help sustain your energy, maintain your focus, and decrease the time needed for muscle recovery after a shift. We’ve rounded up

5 nutrient dense, quick, and convenient snacks that will not only keep you full, but fuel your workday and keep you feeling your best.

1. Seed or Nut Butter and Whole Grain Crackers – Both seed and nut butter, like almond, peanut, cashew, pumpkin, and sunflower butter, provide a satisfying combination of healthy fats and protein, which helps support a steady flow of energy and prevents blood sugar spikes that can lead to energy crashes later. Whole grain crackers that contain complex carbohydrates are digested much slower, keeping you fuller for longer. Look for pre-portioned nut/seed butter packets. They are shelf-stable and portable, so there is no need for a jar or mess!

2. Jerky and Snack Sticks – Both jerky and snack sticks are packed with protein, making them an excellent snack option to support muscle recovery while on the job. Protein is vital for muscle growth and repair, especially after we engage in physical activity when our bodies are constantly turnover and rebuilding. Jerky and snack sticks are high in protein and low in fat, making them an excellent snack choice that satiates you without weighing you down. When looking for good jerky/snack stick options, stick to ones lower in sodium to avoid dehydration.

3. Veggie Sticks with Hummus – Combining veggie sticks with hummus is great way to create a well-balanced snack that offers a ton of variety and a satisfying crunch! Veggie sticks like carrots, celery, and bell peppers are a great source of essential nutrients such as vitamins, A, C, and K, which support mental clarity, immunity, and decreased inflammation.

Hummus is a powerhouse of healthy fats and plant-based protein that supports muscle repair, sustains energy and assists with nutrient absorption. A variety of pre-cut veggie sticks and pre-packaged cups of hummus can be found in most grocery stores. Mix and match for endless satisfying combinations!

4. Trail Mix with Nuts, Seeds, and Dried Fruit – A classic, and for a reason! A mixture of nuts, seeds, and dried fruit is an epic combination of healthy fats, protein, and natural sugars all in one convenient handful. The protein and fiber in the nuts keeps you full and supports muscle recovery. Seeds are packed with essential nutrients, vitamins, and minerals, and incorporating dried fruit provides an excellent boost of fiber, antioxidants, and natural sugar for a gentle boost of energy. There are a ton of options available for a quick grab and go snack. Make sure to choose varieties with raw or unsalted nuts to decrease the sodium and avoid the ones with candy to keep the sugar manageable. A little dark chocolate every now and then can add a little sweetness and a boost of antioxidants!

5. Crunchy Chickpeas or Beans – Did we really include chickpeas and beans in a snack round up?

We sure did, and for good reason! Chickpeas/beans are a great source of plant-based protein and dietary fiber. They keep you feeling full and can help aid digestion, maintain stable blood sugar levels, and improve focus! There are tons of recipes available to prep them at home, but now it is pretty common to find them in the snack/nut aisle of the grocery store! There are tons of flavors and varieties, ensuring this crunchy little powerhouse will stay in your snack rotation.

Incorporating the right snacks into your workday can make a huge difference in how you feel and perform at work.

With these convenient and nutrient-dense options, you can feel your best during your shift and set yourself up for success afterward.

If you’re not sure where to start or would like to have someone talk to your team about proper nutrition to fuel your day, many of our physical therapists, occupational therapists, and athletic trainers have additional training and certifications to offer basic advice and suggestions for food selections. They may be a great starting point for you and your team!

*If you are seeking nutritional advice for a medical condition, you may want to ask HR if your benefits package includes dietary resources or ask your doctor for a referral to a specialist who can serve your unique needs.

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About the author:

Alyssa works closely with our job site analysis and testing programs. She sees first-hand how proper nutrition can impact mental and physical performance, aches and pains, the ability to manage stress, recovery from a day, and so much more. Her on-the-floor experience and ability to connect with and relate with the employees help bridge the gap between information and action.