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What you need to know about snacking at the office and how it affects your job performance

Posted: February 22, 2016 9:49 a.m.
Updated: February 22, 2016 9:49 a.m.
Miguel Toribio-Mateas/

Tummy growling at work? Follow these easy tips to increase your energy and productivity during your workday.

Have you ever had that moment in the office when you start to get hungry, but the only food around are chips, chocolate and cookies left over from the last office party?

Healthy snacking in the office has a direct impact on employee performance. Employers can improve productivity by providing employees with healthy snacks like fruits and nuts as well as proper hydration like herbal teas and mineral water.

What snacks are recommended for the office?

Snacks in the office should be high in protein content. Ideas include the following list.



  • Almonds, walnuts and fruit






  • Yogurt, a handful of blueberries, plus a pinch of cinnamon






  • Cashews and hazelnut on rice or oat cakes






  • Celery, carrots and cucumber sticks with humus or tzatziki




Which snacks should be avoided?

A sugar and starchy carbohydrate-rich diet creates an artificial energy high followed by a drop in energy levels. This makes you less balanced and can have a negative impact on your work performance. Snacks you should avoid in the office include sweets, chocolate, biscuits, pastries and fizzy drinks.

What type of breakfast is best for a successful day at work?

A breakfast high in protein is best to prepare you for a long day in the office. It allows the body to release energy slowly throughout the morning, helping you avoid the need to snack. On the other hand, a breakfast full of carbohydrates can lead to highs and lows in your energy levels, making you more prone to snack on unhealthy foods.

Examples of a healthy breakfast include the following.



  • Eggs or meat






  • Green smoothie (mixed greens, veggies and fruit with yogurt)






  • Protein powder smoothie






  • Yogurt or cottage cheese






  • A rice cake with nut, almond, cashew or hazelnut butter


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