By : Apeksha Thakkar Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

Immune Boosting Snacks at Workplace

Most of us have been in the work from home phase for the past few months. Now that going back to offices have resumed, it becomes even more important looking after our health. Social distancing, keeping hand sanitizer within arm's reach will certainly help keep away germs. However, upgrading your immune system is a far smarter way to fight those germs and infections.

The immune system is like a personal bodyguard that protects us from pathogenic organisms, which includes bacteria, viruses, fungi or parasites. In order to function efficiently, the immune system derives energy and nutrients from the diet. Hence, adequate nutrition is essential for an optimal immune system.

When at work ,we prioritize convenience over health due to the busy schedule. We give in to processed foods and sugar cravings and these foods rightly called ‘ junk foods’ high in fats and sugar create havoc on your body including the immune system.

Healthy Snacking at Work

Next time, ditch that packet of chips and sugar filled cookies and doughnuts, instead carry nutritious, immune-boosting and tasty snacks from home.

Let me make it simple for you with a few healthy options

Channa chor garam, roasted channa or Chana chaat, a very popular snack. Filled with proteins, zinc and copper, which are immune boosters and rich in flavour. But, have you tried making it at home? Give it a try and your own healthy twist.

Sprouts are not just for the weight conscious. Rich in proteins, vitamins, minerals and antioxidants, it makes a very healthy snack .So, how to make sprouts delicious and healthy? Salads, khichdi, kadhi, stir fry, stuffed parathas.

Puffed rice (murmura) is a light snack, you can add onions, tomatoes and a dash of spices and lime or roast it with spices, and sprinkled with nuts and seeds .Either way it is a healthy option to settle those hunger pangs at work.

Mixed nuts, such as almonds, walnuts, Brazil nuts high on immune nutrients like proteins, vitamin E and magnesium. Store them in a jar on your office desk.

Baked snacks like khakhra, ragi /nachni chips are a much healthier choice than a packet of potato chips any day!

Fruit Chaat, combination of chilled juicy fruits like apples, oranges, grapes, berries, and the choice is yours. The best immunity boosting snack, packed with antioxidants, essential vitamins and minerals, tangy, fun to eat! 

Craving for sweets after lunch? Next time carry chikkis or ladoos made with nuts and jaggery (gur).Filled with vitamins, calcium and iron,they are healthy and that makes you happy. 

The classic poha, now with varieties, is not just a breakfast option but people love snacking on them too.

Theplas, one of the most popular tea-time snacks .Crispy parathas blend with the goodness of methi leaves, ginger and choice herbs.A couple of theplas,hot masala chai and you’re sorted for the evening.

Ensure that your workplace snacks are made up of foods that are part of your daily diet (fruits, vegetables,whole grains,lentils, beans  and yogurt).


Now more than ever, your immune system should be in tip-top shape as you walk out from the safety of your home. The food you eat along with lifestyle is an essential factor determining your overall health, including your immunity. So, start your healthy office snacking habits from today!



Multigrain Mathri (serving 60 pieces)

a healthier version  of the traditional crunchy mathri ,a savoury snack.


1 cup whole grain wheat flour

1/2 cup Finger Millet/ Ragi flour

1/2 cup Amaranth/ Rajgira flour

2 tablespoons dry fenugreek leaves

1 tsp sesame seeds,roasted

Yoghurt to knead the dough

2 tbsp olive oil

Black pepper coarsely crushed

Salt to taste

½ tsp carom seeds (ajwain)

Pinch of turmeric powder

¼ tsp asafoetida (hing)

½ tsp baking powder


Take a large mixing bowl, combine all the dry ingredients. Add the olive oil, and mix the flour to get a crumble like texture.

Gradually add the yogurt and knead well to make a soft dough.

Cover and let this rest for 15 minutes. Meanwhile preheat the oven at 300F.

Take a fist size ball of dough and roll out. Shape them using cookie cutters, prick them evenly with a fork and place them on a greased baking tray. Repeat with the remaining dough.

Bake the mathri's in the preheated oven for until golden brown (about 20 minutes).Flip them in between.

Remove from the oven and allow them to cool completely.Store them in an airtight container.

The Homemade Trail Mix

a power packed immunity friendly snack that you can stock up on your work desk and munch on all day.


1 cup Walnuts , quartered

1 cup pistachio , chopped

1 cup almonds , sliced

½ cup raisins

½ cup dried cherries

½ cup pumpkin seeds or sunflower seeds

1 tsp cinnamon powder


Combine all the ingredients together in a bowl.

Store in an airtight jar to keep them fresh for long.

The Final Word

In Covid times, while most of us are facing issues with poor immunity GRD high protein sugar free diskettes and superior protein pwder can surely support better immunity.


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