Smart snacking


The office environment can present many triggers for bad eating habits. With many of us spending between 8 and 10 hours at our desk each working day, it is no great surprise that office workers can consume around 650 additional calories each day through snacking alone.

Try the following tips to help keep you on the straight and narrow:


If you do find yourself snacking throughout the morning, make sure there’s a trade off. So if you have a chocolate biscuit or several spoons of sugar with your 11am tea, commit to a brisk 15 minute walk at lunchtime or make an extra effort to get to the gym after work.184225440977270118_Q3kM8EPK_c1

Exercise not only burns calories but it also help encourage you to eat less and make healthier food choices, so it’s a great habit to get into.


One of the keys to maintaining good eating habits during the day is to start with a nutritious breakfast (and grabbing a croissant en route doesn’t count).

Cereal and porridge are popular choices; try topping them with natural yoghurt plus nuts and seeds to boost the protein content and it’ll help keep you going till lunchtime, temptation free.

© Sarah West Nutrition


Snack attack


Although you may feel guilty about snacking, eating between meals doesn’t need to be a weight loss disaster. In fact, grazing on small amounts of food throughout the day can help you to avoid extreme hunger and prevent you from overeating at your next meal.

The key is to keep moderation and balance in mind. Select foods that will satisfy your hunger, supply your body with lasting energy and provide you with key nutrients. If it doesn’t fit this description, then don’t eat it!


After a workout try snacking on a handful of raw unsalted nuts, celery sticks with peanut butter, some cottage cheese with fruit or chopped vegetables with hummous.

The protein in these snacks is important for preserving existing muscle mass (which can help boost your metabolism) and will also help keep you full up for longer, without undoing all your efforts in the gym.


The key to healthy snacking is preparation. With a little planning you can ensure you always have a selection of healthy snacks in your bag or desk drawer so that you’re ready to make the right choices when temptation strikes.

By keeping the right kinds of foods handy, heeding your hunger pangs can become an important part of your weight loss journey.

© Sarah West Nutrition