Healthy Snacks To Eat Anytime

What is it about?

Everybody has faced the situation: it’s 4 p.m at the office and hunger takes you. It’s hard to concentrate when your stomach is rumbling, but how to satisfy your belly without ruining your diet (and your desk!), especially when you’re not at home? By simply choosing one of the 6 healthy, easy to find and easy to eat snacks, selected for their high level of nutrients and the feeling of fullness they provide.


Air-popped popcorn

Only 30 kcal per cup. Source of fiber, protein, antioxidants (polyphenols), magnesium, vitamin B6 and complex carbohydrates. Low on fat and sodium. Easy to make at home and can be seasoned with a pinch of salt, herbs or spices. Avoid popcorn covered with butter, sugar, fudge or any other high-calory topping.



163 kcal per handful. Almost an all-in-one snack, easy to eat in any situation, excellent at increasing satiety and stays fresh for weeks after opening. High on protein, fibers, vitamin E, manganese, magnesium, antioxidants and healthy monounsaturated fats. Source of copper, vitamin B2 (riboflavin) and phosphorus. Low in carbohydrates and sodium. Avoid fried almonds as they contain saturated fats.



105 kcal per average size fruit. A classic among healthy snacks, easy to get, easy to eat. Good source of vitamin B6 and C, Manganese, Potassium, Magnesium. Source of vitamin B2 and copper. Prefer less ripened bananas as they are low-carb and higher on resistant starch, acting as fibers and feeding friendly gut bacteria.

dark chocolate

Dark Chocolate

220 kcal for 4 pieces (40g). A tasty treat. Excellent source of magnesium, antioxidants, iron, manganese, zinc, phosphorus. Source of vitamin B12, E, K. Prefer chocolate with more than 70% of cacao as it contains less sugar and more nutrients. Enjoy it with a coffee!


Unsweetened applesauce

50g per cup only. Source of fiber, vitamin A and C. Low on fat and sodium. There is a wide range of recipes (with banana, strawberries, plumb, apricot, blueberries….), no risk of getting bored. Can be enjoyed with a whole grain cracker for a more filling snack.


Plain low-fat Greek yogurt

143 kcal per serving. Good source of protein (helps promote satiety) and calcium, making it an ideal snack for vegetarians. Low on Carbohydrate and sodium. Stay away from products with additives like whey concentrates, modified corn starch, milk protein, carrageenan, or guar gum, they’re not true Greek yogurt.

Although snacking can make you feel guilty sometimes, it is not a bad habit, as long as it’s part of a daily balanced diet (and not an addition to it). For a healthier lifestyle, remember to exercise every day, for instance with the 7-minute workout.

Take action

  • Add the snacks of your choice to your shopping list
  • Next time you go shopping pick at least 2 portions of them, one for home, one for work.
  • Don't forget to bring them to work


  • Healthy
  • High on nutrients
  • Can be eaten anytime
  • Easy to find
  • Can be eaten almost anywhere
Showing 2 comments
  • Frackher

    It’s a relief to find those snack here. Switched recently to banana and dark chocolate for snacking time. I recommend, another advice : find your own favorite dark chocolate. Currently mine is a Haitian one, 72%.

    • Astronaute Team

      Thanks @Frackher! Banana and dark chocolate are a great combo! Indeed, there are several levels of intensity for dark chocolate and you should pick the percentage that fits you (recommended minimum being 70%). You can also find healthy dark chocolate with hints of orange, lemon or mint to vary the tastes 😉

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