Jonny Bowden, a Los Angeles nutritionist who has written 12 books including, most recently, The 150 Healthiest Slow Cooker Recipes on Earth, says the ideal office snacks are “well constructed mini-meals.” That means food that contains protein, fat and fiber¹ and delivers 200 calories or less.

洛杉矶营养学家乔尼·鲍登写了12本书，包括最近这本《世界上150种最健康的慢炖锅食谱》，他认为理想的办公室零食是“精致小餐”——这代表要吃那些含有蛋白质、脂肪和纤维、含有200卡路里的热量或更低的食物。

It’s tough to find all those elements in a single snack, but Bowden recommends these 10 options to satisfy your at-work hunger.

单独一样零食中很难找全所有这些元素，但上班时候饿了的话，鲍登建议你选择以下这10种零食。

1、奶酪麻花

1. String Cheese

奶酪条

Bowden likes the Horizon brand organic version. High in protein, it offers a bit of fat and has only 80 calories.

鲍登喜欢地平线牌中的有机食物版本。富含蛋白质，脂肪少许，只有80卡路里的热量。

2、煮鸡蛋

2. Hard-Boiled Egg

白煮蛋

One egg has around 70 calories and is packed with five to six grams of protein.

一个鸡蛋大约有70卡路里，富含5到6克蛋白质。

3、花生酱和苹果

3. Peanut Butter and Apple

花生酱配苹果

This snack has the magic combination of fiber, protein and fat.

这套小吃神奇的结合了纤维、蛋白质和脂肪。

4、杏仁

4. Almonds

杏仁

One ounce, about 12 nuts, has 184 calories. Almonds contain omega-9 fatty acid, the fat also found in olive oil that’s associated with good heart health.

一盎司大约有12个杏仁，184卡路里的热量。杏仁含有欧米茄9脂肪酸、在橄榄油中也发现这种脂肪，该脂肪对心脏健康有益。

5、烤地瓜配金枪鱼

5. Baked Sweet Potato With Tuna

烤地瓜配金枪鱼

Bake a batch² and stow in the fridge. Stuff one with tuna packed in water, and tote it to work in a plastic container.

多烤些地瓜放在冰箱里。搭配水浸金枪鱼，放在塑料容器里带到办公室。

6、芹菜和鹰嘴豆泥

6. Celery and Hummus

芹菜和鹰嘴豆泥

Hummus, made with sesame seeds, contains lots of nutrients³ and beneficial fibers⁴ called lignans that improve blood profiles, normalize blood pressure and enhance vitamin E absorption.

用芝麻籽做成的鹰嘴豆泥含有大量的营养成分和称之为木酚素的有益纤维，对血液，血压都有改善作用，还能提高维生素E的吸收。

7、半个鳄梨

7. Half an Avocado

半个鳄梨

This creamy fruit has a surprisingly high fiber content. “It’s the unsung hero of the snack kingdom,” Bowden says.

这种口感绵密的水果，纤维含量高得惊人。“它是零食王国的无名英雄，”鲍登说。

8、番茄片和水牛干酪和橄榄油

8. Tomato Slices with Buffalo⁵ Cheese and Olive Oil

番茄切片配水牛干酪和橄榄油

This combination contains fat and protein, and tomatoes are packed with antioxidants. A filling snack, low in calories.

这种组合含有脂肪和蛋白质，番茄富含抗氧化剂。零食不仅可以解决饥饿，而且热量低。

9、火鸡与苹果

9. Nitrate-Free Turkey With Apple Nitrate-Free

不含硝酸盐的火鸡与苹果

Controversy⁶ continues about the danger of nitrates, so Bowden recommends choosing turkey without them.

对于对硝酸盐的危害性始终有争议，所以，鲍登建议选择不含硝酸盐的火鸡。