Nutritious Snacking at Work

Most of the waking day is spent at work. We have shared about movement habits for health at work, but there is also the movement for ‘food as medicine’. We wanted to share tips on how to eat well at work to help the healthy habits and wellbeing path progress.


  1. Portion Sizes

Prepare snacks at home by portioning them out. This prevents over-eating.

  • Snacks should be small to manage energy until the next meal.

  • Don’t bring an entire bag of trail mix to work. It is easy to snack mindlessly and then the whole bag is finished.

  • Portion out some homemade trail-mix into little zip lock bags.

  • Put nut butter or hummus into a little container rather than the whole jar.

  • Make a portion container of veggies to dip in the hummus.

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WHAT IS A PORTION?

  • Nuts: small handful (around 10 almonds)

  • Nut butter: 1- 1/2 table spoons (nut butters are a lot denser and we don’t require as much since they hold a lot of energy/ calories)

  • Hummus: around 3 tablespoons

  • Veggies: hard to over do veggies but one whole pepper, 1/2 a large cucumber, 1 full carrot would be a decent amount for a snack when combined with protein source of hummus or nut butter

For non-nut snacks:

  • 2 x Rice cakes combined with hummus

  • Palm size - good quality dark chocolate

  • 1 x cup total of Chia seeds mixed with water, protein powder and a fruit (essentially a chia pudding)

  • 1/4 palm size x seeds that can be tolerated mixed (5 pieces of dried fruit)

  • 1/2 -1 cup x Red peppers, cucumber with some salt and pepper, chopped up carrots, avocado with salt, cherry tomatoes.


2. Choose Quality over Quantity 

  • Fat, rich, protein rich and fibre rich will be more filling. For example, WHAT???

  • Any processed food won’t leave the full feeling for very long and will even lead to sugar cravings later on. An energy crash is likely.

  • Avoid foods such as crackers, breads, cookies, chips, pastries, candies, chocolate bars.


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3. Set a Time to Snack

Three nutritious meals a day should leave no desire to snack, but long hours without eating at work may require snacks to help energise the body and brain. Planned snacks prevent blood sugar crashes that can lead to irrational food decisions and reaching for the highest carb option.

However, if not hungry at the ‘snack time’ then listen to the body and do not eat. Save the snack for when the energy begins to fade, or wait it out until the next meal.

Experiment with different snack times and different snack options.


Snack Ideas

If snacking at work simply isn’t an option… it’s time to consider beefing up breakfast with loads of healthy fat, protein and fibre. This will keep blood sugar stable for hours and feeling full until the next meal. Filling breakfasts include:

  • Chia bowls (see recipe below)

  • Omelettes

  • A thick smoothie with a full avocado, nut butter, hemp seeds and fruit - try these recipes Nid shared in 2014

  • a nut loaf (see recipe below)

  • Hummus and veg

  • Cheese and veggies

  • Full fat yogurt

  • A fruit with a tablespoon of nut butter

  • Rice cakes with nut butter or hummus

  • Half an avocado with sea salt

  • Light smoothie with half the amount of fruit and veg that you would normally use

  • One small handful of nuts, seeds and dried fruit

  • Steamed veggies with a drizzle of tahini dressing 

  • Bone broth in a thermos to sip on throughout the day 

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Chia Pudding Recipe

  • 2 tbs of chia seeds

  • 12 tbs of water or nut milk or any alternative milk

  • Scoop of protein powder (optional and you will want to add more liquid if you do so)

  • 1 fruit of choice chopped up 

  • Any topping of choice (I like coconut flakes, cacao nibs, nuts, seeds, cinnamon)

Mix chia seeds, protein powder, water or nut milk together.

Put into a glass jar or airtight container with toppings & fruit choice, and leave overnight in a fridge.

Grab and go to work in the morning.

Nut Loaf Recipe

100 grams of each below that have been ground into a flour consistency:

  • Almonds

  • Walnuts

  • Sunflower seeds

  • Pumpkin seeds

Mix 5 eggs with 1/4 cup of olive oil and salt to taste in a bowl.

Add nut flours into the bowl and mix well.

Put in a greased baking dish in the oven at 170 C or 338 F for one hour.


Looking for more tips?

Megan offers consulting for private clients to get to the next level of their nutrition and eating behaviours.

Get in touch to find out about booking a free 30 minute consultation with her to find out more about how she can help you.