Healthiest Fruits to Snack On at Work

Replacing unhealthy snacks with fruit when you’re at work is a great way to keep in shape and to make sure you avoid that afternoon slump. The sugars contained in soda and candy bars give you an immediate energy rush, but can quickly lead to a crash that has you reaching for coffee or energy drinks. The healthiest fruits to snack on at work offer sustained energy and nutrition in every flavor-packed bite.

Fruit contains sugar but also contains lots of fiber, which slows down how quickly your body processes the sugar. It also contains vitamins and other nutrients that you won’t usually find in processed, pre-packaged foods. You might already have your favorites when it comes to choosing a piece of fruit to snack on, but here’s a list of the healthiest fruits.

healthiest fruits to snack on at work

Healthiest Fruit Options

It’s important to eat a mix of fruit and vegetables because different kinds have different nutrients. Experts recommend at least five servings a day, which should include a lot of variety. The following are some of the healthiest fruits to snack on at work.


Bananas are one of the most popular fruits and it’s not hard to see why. They are easy to eat, tasty and contain a range of the nutrients our bodies need every day. One banana gives you 33% of your recommended daily intake of vitamin B6, which is important for your nervous system and metabolism.

They are also one of the healthiest fruits to eat while dieting, because a medium-sized banana contains only 105 calories, but can still be very filling! This makes it one of the healthiest fruits with the lowest calories and a great source of dietary fiber.


Mangoes are rich in beta-carotene, a nutrient that help protects against many kinds of illnesses, they are also rich in Vitamin K and one of the best fruits for Vitamin A. As well as being one of the healthiest, they are also a delicious fruit with a unique flavor, which make a perfect snack in the morning or afternoon. 


Apples are one of the healthiest fruits to eat every day and one of the best fruits for vitamins and minerals. A medium-sized apple is under 100 calories and rich in Vitamin C, giving you 17% of your recommended daily intake of fiber. Apples are high in antioxidants, which help fight against cell damage, and a lot of the nutrients are in the skin of the apple. Eating an apple, skin and flesh, provides vitamins and minerals you need, with no fat or cholesterol.


avocadoAvocados are often eaten in salads or mashed up to provide the guacamole in your burrito, but they are actually a fruit. Technically avocados are large berries, though you probably won’t ever find them chopped up in a sundae. What is for sure is that avocados are one of the healthiest heart fruits and the best healthy green fruits.

Avocados are high in healthy fats, which are good for the heart. They are also one of the healthiest fruits for Vitamin K, an important nutrient for the blood.


Citrus fruits like clementine oranges are among the healthiest fruits for vitamin C, which is crucial for the growth and repair of every part of your body. Vitamin C helps keep your skin, muscle, bones and teeth in top condition, and is one of many healthy hair fruits. Clementines are smaller than most oranges, and so are quick and easy to eat, but still give you 60% of your daily intake of Vitamin C.

With just 35 calories in one clementine, you could eat an entire bag and consume fewer calories than one doughnut!

For office fruit delivery, visit our website.

Take Five! Make the Most of Your Break

Fresh fruit displayed by a set of exercise equipment

We all need a brief respite during a busy workday to recharge, mentally and physically. With that in mind, here are some simple, practical suggestions for making the most of those office breaks:


Taking a few minutes to enjoy a banana or an apple not only satiates any oral fixation and keeps blood sugar and vitamin levels well-regulated, but it actually makes a person feel happier! Of course, it’s not easy to remember to bring fresh fruit with you to the office, so you might want to suggest to your HR department that they look into ORCHARD At The OFFICE, a Texas company dedicated exclusively to office fruit delivery for the Dallas/Fort Worth Metroplex and Greater Houston. It makes sense from a company standpoint, as healthy employees are more productive. And you get to enjoy your favorite fruits in the break room!

take a break with fresh fruit


A brief, positive expenditure of energy does wonders for the endorphin level. There are dozens of exercise routines that can be performed quickly and without the need for equipment. Here’s just one that can be done in five minutes or less:


  • Marching in place. 60 seconds will accelerate the heart rate without causing the average person to break out into an inconvenient sweat
  • Calf-raises. Next, with your back straight, stand on tiptoe for 1-2 seconds, then exercise break calf raiselower your ankles again. 20-30 of these will take about 60 seconds, and it’ll increase your capacity to endure stilettos if that’s your fashion inclination.
  • Wall sits. The Cooper Clinic of Dallas reminds us this is an example of an isometric exercise, meaning we don’t move once we’re in position. You rest your back against the wall and slide slowly down until your knees are at a 90° angle. Hold this position 20 seconds if you’re a beginner, anywhere from 30-60 seconds if you’re more confident in your abilities.
  • Side bend Stretches. Stand tall with feet together and reach arms up overhead. Lower your right arm down the right side of your body and exhale as you reach the left arm over the head, bending body gently to the right. Inhale and repeat on the other side.



Meditation is a simple practice that works for all kinds of people. Don’t think of it as an effort to eliminate all conscious thought from your mind, as this is impractical and would make you an ambulatory hazard. It’s more a reminder not to sweat the small stuff; to elevate perspective and reframe your day. Here’s a simple variation of walking meditation that you can step outside and do in just a few minutes:

  • As you begin your walking break, take notice of any sense-object: any sight, sound, smell or feeling that leaps out at you. It could, for instance, be the sound of a car’s engine revving.
  • Walk while taking your mind through the process of how that sense object came to be. Our automobile engine was borne of raw materials, mined from the earth, then shaped into a multitude of individual parts to be assembled into a vehicle, then transported, distributed, and sold, eventually to its current owner.
  • Consider your connection to the sense object. To the earth that provided the raw materials, the process of assembly, distribution, and consumption. The number of people working to a common purpose, each with their own unique vested interest in a positive outcome.
  • Now, as you complete your walk and return to your own job, you can reflect on how what you do fills a role in society as well. How many people are positively impacted to some degree by the work you do daily? With this outlook, you can all take pride in our daily work and imbue the seemingly mundane tasks with some semblance of meaning.


Taken individually, these suggestions won’t revolutionize your life. However, they’re all components of creating a healthy break– enjoying each moment in the knowledge you are living well! If you’ve already got a nutrition plan and a fitness plan, these actions are supplemental. If you’re looking for a way to begin to take steps down the path of wellness, these suggestions provide a convenient way to get started. Live well, Dallas!

This article first appeared on the D Magazine website on September 29, 2016.

Delivering wellness to offices

In the Dallas/Fort Worth Metroplex, one company has taken up the challenge delivering wellness to officesof delivering wellness to offices. As a concept, wellness has become a concern that has found firm footing in the corporate environment.

Businesses are increasingly recognizing the link between healthy lifestyles and productivity. Companies are willing to allocate resources to providing everything from smoking cessation materials to aerobic instruction. Weight loss challenges, yoga classes, fruits and vegetables in the break rooms and board rooms all contribute to a healthier bottom line.

A Singular Mission

Richardson-based ORCHARD At The OFFICE has a singular mission. Specifically,  they deliver fresh fruit to the businesses of Texas. By putting together a variety of baskets of top-quality produce, they allow companies small and large to eat healthy with minimal fuss. But these folks are not mere “grocery-getters.” Their knowledgeable and energetic staff knows their fruit facts. By seeing themselves as partners on a mission to provide health and great taste, ORCHARD At The OFFICE is dedicated to the cause of healthy living.

The Right Mix

“It’s an amazing response,” says Kevin Long, founder, and Chief Banana. “People welcome the difference.” He should know. He first got the idea when he was employed as a creative director of an advertising firm. Long decided to experiment with bringing in bananas and apples instead of donuts. The result was gratifying. “They attacked the baskets! They were really excited.” So much so that Long got the confidence to take his idea and start his own enterprise in 2010. As the business has expanded, the offerings have increased. Customers can receive the ever-popular bananas, apples, oranges, as well as a variety of pears, citrus, stone fruits, grapes, and berries. “Helping our friends to find the right mix for their office is part of the fun.”

delivering wellness to Houston

Delivering Wellness

Monday morning sees a flurry of activity at the company’s headquarters, as baskets of fruits are loaded into vehicles. Then, the baskets find their way into offices throughout the Dallas/Fort Worth area. The drivers operate as the primary point of contact and serve to answer questions and note any special accommodations. For the Chief Banana, that’s what it all comes back to. “Fruit is a gift on so many levels. It’s a gift to yourself.”

ORCHARD At The OFFICE can be reached at 972-295-9091 or

This article originally appeared on the D Magazine website on February 26, 2016.

Want To Be A “Best Place To Work”? Go BANANAS!

superior customer service

Recently, the Dallas Business Journal posted its annual list of the Best Places To Work. They aren’t the only ones to do so: the Dallas Morning News bestows a similar honor as well, and of course most major cities have publication which recognize companies who set themselves apart in the all-important arena of employee satisfaction.

So, what makes a company one of the “Best Places To Work”? The metrics used to compile these lists will do their best to quantify a variety of intangibles, but we’ll focus for now on a simple concept: happiness, and how one simple idea – providing fresh fruit to employees – can lead to a happier, more productive workplace.


This seems fairly obvious, but studies have been done to verify, and quantify, the link between employee happiness and productivity. One such study, reported in Forbes magazine, was conducted by the UK’s Social Market Foundation last October. In this experiment, tests were devised to increase the happiness of participants, with everything from presentations of comedy clips to providing snacks, including fresh fruit. Productivity increased an average of 12%, and the snacks in particular were even more effective, Companies can achieve this for very little money as well: as Dr. Daniel Sgroi of the University of Warwick points out in the study, “having spent approximately two dollars per person on drinks and snacks, productivity was boosted by almost 20% for a short period of concentrated work,” (emphasis added).

(And what were those productivity-boosting snacks, you may ask? There were “drinks”, there was chocolate…and there was fruit!)


It is certainly true that one feels better after eating fruits and vegetables because we know we’ve made a healthy choice. But there’s a more direct correlation than that. Multiple studies have linked fruit consumption with happiness, most notably the oft-cited Oswalt and Mujcic study published in the August 2016 American Journal of Public Health. This exhaustive study, utilizing 12,000 participants, examined the correlation between fruit and vegetable consumption and an individual’s feeling of well-being and happiness, and how that played out on a socioeconomic level. The tl;dr version: “Increased fruit and vegetable consumption was predictive of increased happiness, life satisfaction, and well-being.”

So, an apple a day (or a banana, or mango, or whatever you fancy) makes a person feel happier, therefore more productive. Therefore, to be one of the “best places to work” and experience increased success, it only makes sense to spend the two dollars (or less) on fresh fruit for the office.

What’s the best way for a company in the Dallas / Fort Worth Metroplex to get office fruit delivery? We’re glad you asked!


ORCHARD At The OFFICE is the biggest and best source of fresh fruit to offices, as that’s all they do. They’re Dallas-based, and they will work with you individually to determine exactly how to best supply your staff with the fresh fruit they need to keep everybody happy. And with a variety of products, they can work within any budget.

Maybe you’re an office of ten. There’s a small basket of 25 pieces of fruit (including the ever-popular clementines) that would be ideal for you. But if you’re a large organization, with a hundred or more on site, you’ll find options available where you can get nearly 200 pieces – or much more! – of premium-quality fruit (which is important, because you want to ensure it gets eaten) including bananas, apples, citrus, pears, and seasonal items, all for roughly 65 cents apiece. That’s a value that fits into nearly every budget, and the returns – in morale and productivity – are measurable and substantial.

Ultimately, happiness is a self-fulfilling prophecy: while none of us can make each other happy, we can make small gestures to improve the conditions of one another. Sometimes it’s as simple as the ability to say “there’s some fresh fruit in the break room”!