Healthy Snacking For Home Workers

Why is it that when we are working from home, the fridge becomes such an appealing destination, calling to us to pick at all sorts of unhealthy, calorie laden snacks throughout the home working day?

Most of us have probably experienced that 3pm sugar dip when we are more likely to rich for something sweet and high calorie to get us through the afternoon.

Instead of grabbing a chocolate bar, muffin or handful of biscuits when you’re up against it, commit to snacking on foods that will keep the calories to a minimum and refuel your body to the optimum.

Or try leaving a banana or apple on your home office desk ready to reach at any time.

lady eating apple as part of healthy home working snacking

Snacking can be a vital part of your diet.

Indeed, letting yourself go too long without food can lead to overeating at mealtimes, which, in turn, can cause your metabolism to slow down and make you more likely to put on the  pounds. Several studies have also shown that people who snack regularly eat less at meal times. 

However, home workers, who spend a high proportion of the day behind a desk, need to be especially mindful of what they’re eating as, although small regular snacks will help with energy levels, concentration and focus,  you’re not going to burn off excess calories while sitting and working and there is a real danger that without proper consideration weight gain can become a real issue.

Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. So the challenge is to make sure you fuel your body with the right sorts of energy to make the most of your working day.

Planning ahead and keeping in mind key energy rich healthy ingredients when shopping should become a key part of planning out your working week so that you keep your brain fueled and you focused and the hunger pangs at bay.

Steer clear of the chocolate bars and packets of crisps when doing the weekly shop and instead  replace them with some of our healthier, brain boosting alternatives to help keep your waistline in check without compromising your enterprise and productivity due to energy dips during your homeworking daily routine.


Make the swap and choose nuts over crisps when the munchies strike for a crunchy alternative. Nuts are rich in heart-healthy fats but are calorically dense - about 170 calories per ounce (so that's why I'm not losing weight! Too many nuts!). 

Best to measure out an ounce (about 24 almonds) and stick to that amount instead of feasting on the entire bag. Stash premeasured bags of nuts in your home office drawer to nibble on when the 3 p.m. hunger pangs hit.

Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fibre. Peanut butter is a good source of vitamin E and thiamine which will help you brain use glucose to provide energy that will in term help with improving your ability to focus.

Whole Grains

Fibre helps regulate the release of glucose, which is used for energy. Eating whole grain food like cereals, breads and oatmeal provides your brain with the fibre it needs to remain focused. Why not try one of the recipes from our healthy snack collection for some exciting new ideas.


The antioxidants found in berries make them a brain food to snack on. The more intense the colour of the berry the more nutrition and antioxidants they contain. The seeds in berries contain omega 3 fatty acids, giving them a double dose of brain-boosting nutrition.

Grab an apple, banana, pear, grapes, or other portable fruit for a fast fix.  If you grab a different fruit every day (and change with the seasons), you'll obtain a good variety of nutrients plus fibre, and won't get bored with the same old snack.

The average serving of fruit is around 70 calories so pair with a cup of fat-free milk (about 90 calories) for a protein boost as well as extra calcium and vitamin D. This protein and fibre combination will keep you feeling full and prevent mindless eating.

Other Pick Me Up Snack Ideas

  • Oatcakes
  • Popcorn
  • Low fat yoghurt with flax seeds, granola or honey
  • Mini pittas with hummus
  • Olives - young and lightly brined
  • Edamame (protein-packed soya beans straight from the pod)
  • Apple chips
  • Raw vegetables (carrots, radishes, cherry tomatoes) with low fat dip

It is worth also always being mindful when a 'snack-attack' strikes that your body may be crying out for hydration in the first instance so grab a glass of your favourite beverage and take a moment to consider the best snacking option.

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