If you need to top up your fuel stores during a busy work day, you can do it without falling back on high fat, high calorie quick fixes.If you need to top up your fuel stores during a busy work day, you can do it without falling back on high fat, high calorie quick fixes. (Forbes.com)Sweet potato stuffed with tuna? That may not sound like the most appetizing 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, says Los Angeles nutritionist Jonny Bowden, author of nine books including, most recently, Living Low Carb: Controlled-Carbohydrate Eating for Long Term Weight Loss.

Most of us might reach for a chocolate bar or a bag of chips, but we'd be much better off if we kept a stash of nutritious noshes on hand. "A snack should be a well-constructed mini-meal," Bowden says. "It should be built around adequate protein, a little bit of fat and hopefully some fibre." He recommends baking a batch of sweet potatoes and stowing them in the fridge. "They get sweet and delicious and soft." Stuff a little tuna packed in water inside, and pack in a plastic container. Voila, a tasty mini-meal.


Ideally office snacks should provide 200 calories or less. But Bowden also recommends even lower-cal 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.

Another snack Bowden loves: half an avocado, which he calls "the unsung hero of the snack kingdom." This creamy green fruit is surprisingly high in fibre, with nine to 11 grams per avocado.

If you don't have time to cook sweet potatoes or boil eggs, Bowden recommends some ready-made snacks to grab and stow in your desk drawer. String cheese, for instance, is high in protein, offers a bit of fat and has only 80 calories. Horizon makes an organic brand that Bowden likes.

Some health bars also make good snacks, Bowden says. He likes the Lara and Atkins brands. Lara bars don't offer protein, but they're packed with healthy fruit and nuts; Atkins bars have no trans fats, and they're high in fibre, low in sugar and offer some proteins. Almonds are another easy, tasty choice to keep on hand. One ounce, about 12 nuts, has 184 calories and good omega-9 fatty acids, the fat also contained in olive oil that's associated with heart health. Almonds also have fibre and protein.

Bowden's bottom line: Stay away from sugar-rush snacks like chocolate and cookies. They send your blood sugar soaring, increase your insulin output and signal your kidneys to hold on to sodium. You may feel a boost in the short term, but in a couple of hours you'll come crashing down. You'll be better off with a balanced mini-meal that keeps your blood sugar steady and contributes to your overall nutrition.