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Sweet potato stuffed with tuna? That may not sound like the most appetising snack, but it’s delicious, and it’s got a great balance of protein, nutrients and fat. That’s what you want when you’re at your desk and hunger strikes in mid morning or afternoon.

Most of us might reach for a chocolate bar or a bag of crisps, but we’d be much better off if we kept a stash of nutritious snacks on hand. A snack should be a well-constructed mini-meal. It should be built around adequate protein, a little bit of fat and hopefully some fibre.

Ideally office snacks should provide 200 calories or less. We also recommend even lower calorie choices, like a single hard-boiled egg. One egg has around 70 calories and is packed with five or six grams of protein. Though you should always be striving for a balance of fibre, protein, nutrients and fat, don’t expect every snack to provide those elements. Just try to pick a food that’s nutritious and fits in, calorie and nutrition wise, with the rest of your diet.

Potential Snacks
1. Apple slices covered with a good quality almond butter.

2. Almonds: About 12 nuts, has 184 calories. Almonds contain omega-9 fatty acid, the fat also found in olive oil that’s associated with good heart health. Or go for a mixed nut selection – aim for 12 nuts per serving, with 4-6 servings p/day.

3. Baked sweet potato with tuna. Bake a batch on the weekend and take to work in some tuperware.

4. Celery and Hummus: Hummus, made with sesame seeds, contains lots of nutrients and beneficial fibres called lignans that improve blood profiles, normalise blood pressure and enhance vitamin E absorption.

5. Half an avocado: This creamy fruit has surprisingly high fibre content. It’s the unsung hero of the snack kingdom.

6. Tomato slices with buffalo cheese and olive oil. This combination contains fat and protein, and tomatoes are packed with antioxidants. A filling snack, and for those who care about them, low in calories.