Healthy snacks for a busy work day
Hungry at 4 PM? Simple, filling snacks that give you energy without the sugar crash.
Around 4 PM, many of us reach for biscuits, chips or a sweet chai. They give quick energy, but you feel tired again soon after. A healthy snack keeps you full and focused until dinner.
Easy swaps
| Instead of | Try |
|---|---|
| Biscuits | A handful of nuts or roasted chana |
| Chips | Makhana roasted with a little salt |
| Sweets | A fruit, like a banana, apple or guava |
| Cold drink | Buttermilk or coconut water |
| Second cup of chai | A glass of water or green tea |
More snack ideas
Sprouts chaat. Moong sprouts with onion, tomato, lemon and a pinch of chaat masala.
Curd with fruit. A small bowl of curd with chopped fruit.
Peanut chikki. A small piece is filling. Don't eat too much, as it has sugar.
Vegetable sticks. Carrot and cucumber with a little hummus or curd dip.
Boiled egg. Quick, filling and full of protein.
Snacking tips
- Pack snacks from home so you are not tempted by junk food.
- Keep a bottle of water on your desk. Sometimes thirst feels like hunger.
- Eat slowly, away from your screen if you can.
- Keep portions small: a snack, not a meal.
Frequently asked questions
What is a healthy snack for work?
Nuts, roasted chana, makhana, fruit, sprouts or curd.
Why do I feel tired after a sweet snack?
Sugar gives quick energy that drops fast, so you feel tired again.
Is makhana a healthy snack?
Yes, when roasted with a little salt instead of fried.
How do I stop eating junk food at work?
Bring healthy snacks from home and keep water on your desk.
