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Snack time at work can be more fun and healthy!

It’s 3pm, feeling sleepy? Feeling down? Feeling irritated? Or just feeling hungry?


Your blood sugar levels are crashing and you’ve got a serious case of the mid-afternoon munchies! But before scrounging for coins and heading to the vending machine, read our tips for healthy workplace snacking!

Pick your favourites from the suggestions below, stock up and keep options on hand to prevent unhealthy choices. Not the type to plan ahead? Convenience stores usually sell you a plain ol’ boiled egg or two and they also have stock fresh fruit.


Power on with protein

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Store pre-cooked eggs, salmon, chicken breast or cold cuts of meat in the office fridge, or a bag of frozen edamame in the freezer – high protein foods will help nip cravings for chocolatey treats in the bud.


Top it off

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Wholegrain crackers stash easily in your desk drawer and provide the perfect base for a balanced mini-meal. Complete the equation with your favourite toppings – cheese and honey, natural peanut butter, or avocado and sesame seeds.


Perfect portions

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Foods that come in single serves help keep portion sizes in check – look for unflavored yogurts, instant plain oatmeal and seaweed snacks.


More than Soup

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A warming bowl/cup of vegetable-based soup has good staying power for relatively few calories. Lentils, sweet potato opumpkin are great choices for their fibre counts. 


Pass the cheese, please!

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Cheese has a sore reputation for fat and calories, but a 30-40g portion of cheese is infinitely more satiating than a chocolate bar. Grown-up versions of cheddar and mozzarella cheese sticks are available in supermarkets – pair with a crisp apple or juicy pear.


Assess your hunger

Are you truly hungry, or just bored? Do you need food or just a glass of water? If you’re hungry – eat! But take the time to properly assess your physical needs rather than reaching for snacks out of habit or as a distraction.


 Go Asian

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A fresh (not fried) rice paper roll, quick bowl of miso soup with mushrooms and tofu, or small sushi roll are easy veggie-centric and delicious options.


Peruse the health food aisle

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Seek out the fruit and nut bars with the shortest ingredient lists (no added sugars), or get creative yourself with dried fruit such as mango, berries and papaya, and various nut butter.


Pack in the veg

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Carrots are an obvious choice, but also think of celery, cucumber, radishes and cauliflower florets, either alone or dipped in low-fat hummus with crackers.


Cross to the dark side

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If it has to be chocolate, keep it dark (at least 70% cocoa solids). Even better, splurge on premium chocolate you’ll take the time to properly savour and enjoy – a little goes a long way.


Out of sight, out of mind

People eat up to 30-50 per cent more when snacks are within eyeshot or easy-reaching distance from their workstation. Stash them in the office fridge or pantry if possible, or out of sight at the very least.


Mind your manners

Anything too loud (crunchy chips) or smelly (microwaved popcorn, canned fish) won’t have you winning any office popularity contests, trust us.


Make food the focus

Satisfaction levels will be that much greater if you eat mindfully with as few distractions (computer, emails) as possible – even if it’s just taking a minute or two to snack away from your desk.