Laptop, desk and snacks.

Did you know that yawning and feeling sleepy at work may be directly linked with what you eat? Unhealthy snacks lower energy levels and the fat they contain is hard to digest, sometimes causing stomach upsets.

Sugar may give you an instant boost of get-up-and-go, but it is short lived. A healthy snack on the other hand will release energy slowly throughout the day. Eating the wrong kind of snacks not only affects your weight and health in general, but can also have an impact on your productivity at work.

Here we take a look at 10 healthy snacks that are not only satisfying but tasty as well.

Boiled egg

Boiled Eggs


Protein satisfies our hunger and with one egg giving you about 6 grams, it makes the perfect office snack. However, try to eat it in the kitchen rather than at your desk as they can be quite malodorous.


Bowl of Almonds

Almonds are another good source of protein and fibre, higher than most nuts. They are rich in vitamin E and contain monounsaturated fats that help increase HDL levels (your good cholesterol). Don’t eat too many though as almonds are quite calorific: a small handful is enough.


Carton of yoghurt

Fat free and low fat Greek yoghurt is excellent in helping to reduce the calorie intake. Those made with ‘good’ bacteria and containing probiotics are excellent for your digestive tract.

Instant porridge

Bowl of Porridge

If you have access to a microwave, keep a packet of instant porridge in your desk drawer. At around 120 calories per serving, porridge makes a comforting snack. Add your own toppings to the natural porridge, like sliced fruit or a little honey.


Bunch of seeds held in hands

Try any kind of seed you like as they all release energy slowly as opposed to a sweet snack that gives you an immediate sugar rush but also an energy crash a short time later. Add a sprinkling of dried chilli flakes to give you an instant boost in energy.


Bowl of popcorn

Instead of reaching for a bag of crisps, try healthy, low calorie popcorn instead. It’s a good source of fibre and satisfying to those palates that crave something salty and crunchy. Make yourself popular at work by popping a huge bowl of plain kernels in the microwave and share.

Apple with peanut butter

Apple slices with peanut butter spread

A really tasty combination that will stave off the hunger pangs for a lot longer than any sweet snack. Apples eaten with the skin have lots of fibre which is good for the system. And the peanut butter contains protein and healthy fats that keeps your blood sugar levels on an even keel.

Hummus with raw vegetables

Organic Raw Vegetables with Ranch Dip with Tomatoes, Celery, Brocolli, and Carrots

Eaten with raw vegetables, hummus gives you all the nutrients you need in a snack. Try carrots, peppers, celery, or spring onions – or any you like – use the pieces to scoop up the hummus dip and enjoy a satisfying crunch.

Tomato juice

Glass of tomato juice

Although it may seem like a simple drink, tomato or vegetable juice is surprisingly satisfying. Tomatoes contain lycopene, a powerful antioxidant that can destroy free radicals throughout your body. These free radicals cause damage to skin cells and promote wrinkles.

Dry breakfast cereal

Grains of cereal bar

This snack may not be in everyone’s top 10 but eating dry cereal can be extremely addictive. It might take you 5 minutes to eat a bowl of cereal with milk but a bowlful of dry will last you all morning. Try to use whole grain cereals and those without a high level of added sugar.

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