Best Gluten-Free Snacks
August 18, 2021
Snacking is part of everyday life whether you’re powering through back-to-back meetings, juggling family commitments, or keeping energy levels up between meals. But how do you make sure those quick bites actually support your health, instead of derailing it?
For busy professionals and workplaces especially, the right snacks can improve focus, productivity, and overall wellbeing. That’s why the demand for healthy office snacks, vegan and gluten-free snack boxes, and convenient snack delivery in the UK is growing rapidly.
To explore how we can snack smarter, we spoke with Dr. Karrie Cesario Heneman, PhD, a respected nutrition expert, mother of four, and founder of Family Meals First. Dr. Heneman has built her career around making nutrition simple, realistic, and accessible for busy people.
Her advice shines a light on how to snack in a way that fuels energy, supports long-term wellbeing, and fits seamlessly into modern life.
Dr. Karrie Heneman, PhD – Nutrition Expert & Founder of Family Meals First
www.familymealsfirst.com @familymealsfirst.com
“My top tip for staying healthy while snacking during a busy workday is to stay hydrated with water and choose snacks that are high in fibre (3 or more grams) and protein (5 or more grams),” says Dr. Heneman.
These two nutrients fibre and protein help keep you fuller for longer, provide steady energy, and prevent the dreaded mid-afternoon crash.
“There are many packaged snacks that are not only convenient, but healthy too! Look for snacks low in sodium (a good reference is that the mg of sodium should be equal to or less than the calories) and added sugar free in addition to containing fibre and protein.”
This makes it clear that convenience doesn’t have to mean compromising on quality, smart label reading can make all the difference.
“Look for protein and fibre in a snack.”
Sometimes the simplest advice is the most powerful. Protein supports muscle repair and keeps you feeling satisfied, while fibre helps digestion and stabilises blood sugar. Together, they form the foundation of a smart snack.
“Vegan and gluten free is not the same as healthy. Choose snacks that meet the guidelines above.”
This is an important reminder in today’s market where “free-from” labels can sometimes be misleading. A vegan or gluten-free snack might still be high in sugar or lacking in nutrition.
“Snacking can derail you from your diet plan, but when done smartly, it can help keep you on track. Be sure to eat when you are hungry. Limit distractions, and choose options that are high in fibre and protein.”
Mindfulness helps us reconnect with hunger cues and make intentional choices, rather than eating out of boredom or habit.
“My favourite go-to snack is a handful of lightly salted almonds mixed with raisins.”
A simple, balanced mix of protein, fibre, and natural sweetness, a perfect example of snacking done right.
“Workplaces can promote healthy snacking by keeping nutritious options on hand and providing small serving cups or plates to limit the amount consumed. Providing filtered water on site is another helpful option.”
This advice highlights the role employers can play in supporting healthier environments, where good choices are not just available but encouraged.
“I think snack boxes like yours can be a game changer in the snacking department. If it is in your pantry, you are more likely to reach for it. You provide healthy options for people to eat when they need something quick.”
Dr. Heneman recognises the power of accessibility: when nutritious snacks are right in front of us, we’re more likely to choose them.
Dr. Karrie Heneman’s advice boils down to three simple principles: stay hydrated, prioritise protein and fibre, and be mindful of your choices. Following these guidelines can transform snacking from a diet-derailing habit into a powerful tool for energy and wellbeing.
And this is exactly where Snack Packs comes in. While not all vegan or gluten-free snacks are created equal, Snack Packs carefully curates options that meet the nutritional standards Dr. Heneman recommends protein, fibre, balanced nutrition, and lower sugar and sodium. By delivering these healthy snack boxes directly to homes and offices, Snack Packs makes it simple to snack smarter without the stress of label checking or relying on vending machines.
Whether you’re a busy professional, a parent, or an office manager looking to improve workplace wellness, Snack Packs delivery service is here to make healthy snacking simple, inclusive, and genuinely nourishing.
