Staying well-fuelled at work helps keep your energy and focus steady throughout the day. Our dietitian shares top tips for choosing delicious and nutritious workday snacks.
Whether you’re powering through a big project or need a quick afternoon pick-me-up between meetings, a strategically timed snack can help you stay alert and productive. Not all snacks are created equal though. Here’s how to choose a snack that will sustain you and add to your daily nutrition targets.
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Here’s what to look for on the pack:
PLAN AHEAD
Stock up on healthy snacks during your regular supermarket run and keep them in your bag or desk drawer so you’re always prepared. Set aside time each day for a couple of quick breaks to rehydrate and enjoy a nutritious snack. Having healthy snacks on hand will help you resist the temptation to reach for less helpful options when cravings strike.
LOW-GI CARBS
When energy and focus start to dip mid afternoon, it’s tempting to grab another coffee or a sugary treat. While the brain depends on carbohydrates for fuel, sugary snacks are often high in kilojoules and low in nutrients. Foods with a high glycaemic index (GI), such as sugary biscuits or chips, release their glucose quickly into the bloodstream. This sends your blood glucose (blood sugar) up, working your pancreas hard to produce more insulin to get your levels back down to normal. On the other hand, low-GI foods are slowly digested, so the glucose trickles into your bloodstream at a slower rate, allowing a more gradual rise in blood glucose, which keeps you feeling full for longer and sustains your energy. Snacks rich in low-GI carbohydrates, like wholegrain crackers, muesli bars or fresh fruit, will sustain you for longer. These options provide a slow, steady release of energy, keeping your brain powered and focused throughout the day.
SLOW DIGESTING
Snacks with a combination of protein, healthy fats and fibre will be slower
digesting. This helps to keep blood sugar levels stable, and you feeling full for longer. Nuts and seeds, or wholegrain crackers paired with tuna, cheese, avocado, nut butter or hummus, are all good options.
VARIETY
Snacks are a great way to top up on a variety of different nutrients across the week. Try to mix up your snacks so you’re not having the same thing every day. Variety not only provides a wider range of vitamins, minerals and antioxidants, but will also keep your snacking interesting. Different flavours and textures can help satisfy cravings for less healthy options, supporting your overall health and well-being.
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