Nutrition Wellbeing & Fitness

What are the Best Healthy Snacks for the Office?

Written by Mr Toribio-Mateas for Doctify

Ah, snacking. There’s nothing more comforting than hitting that 3pm slump and indulging in a biscuit or five. But eating between meals can make us feel lethargic, gain weight and ruin our main meals.

So, what to do when a craving hits and all you want is a packet of Hula Hoops and a muffin? Nutritionist, Mr Miguel Toribio-Mateas, Chairman of the British Association for Applied Nutrition and Nutritional Therapy (BANT) has a few tips on how to keep our office snacking healthy.

Mr Toribio-Mateas also has some advice for employers on making healthy snacks available to employees. This can improve productivity as well as keeping people happy and healthy.

What do you understand by nutrition and corporate wellbeing?

Corporate wellbeing includes providing advice to employees of the foods that can give them energy whilst at work and ensure they are productive throughout the day.

Employers can improve productivity of their company by providing their employees with healthy snacks like fruits and nuts as well as the right hydration in the form of herbal teas and mineral water.

What snacks would you recommend for the office?

The snacks I would recommend in the office are high in protein content. These snacks include:

  • A small portion of nuts, for example almonds, walnuts and dried fruit
  • A pot of yoghurt, a handful of blueberries and pinch of cinnamon
  • Nut butters, for example cashew or hazelnut butter on rice or oatcakes
  • Celery, carrot and cucumber sticks with hummus or tzatziki

Which snacks should we avoid during the day?

A sugar and starchy carbohydrate rich diet creates an artificial energy high followed by a drop in energy levels. This makes you less balanced and can have a negative impact on you.

Snacks you should avoid in the office include all confectionery, such as sweets, chocolate, biscuits, pastries and fizzy drinks.

What type of breakfast would you recommend?

I would recommend a protein rich breakfast. A high in protein breakfast allows the body to release energy slowly throughout the morning, therefore helping you avoid the need to snack.

On the other hand a breakfast full of carbohydrates can create lead to peaks and troughs in your energy levels, making you more prone to snack on unhealthy foods.

Examples of a healthy breakfast include:

  • Eggs or meat, like sausages and bacon – “a mini full English”
  • Green smoothie (mixed greens and fruit) with yoghurt
  • Protein powder smoothie
  • Natural yoghurt or cottage cheese
  • A rice cake with nut butter, for example almond, cashew or hazelnut butter



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