Answer: There are plenty of healthy savoury snacks you can whip up at work.

Try:

• Savoury Spiced Mixed Nuts: These little morsels are delicious, and are packed full of fibre and protein to keep you going! Make enough for the week, and then package up individual portions to take to work each day.
1. In a large bowl, mix a little canola oil with your favourite spices - try cumin, chilli, garlic, salt & pepper.
2. To the oil/spice mix, add a blend of unsalted nuts (e.g. almonds, brazils, walnuts, cashews, macadamias) and mix to coat the nuts evenly.
3. Bake in a pre-heated oven on a tray lined with baking paper until the nuts are toasted.
4. Once it cools, divide the nut mixture into small handfuls of about 30g, and store in little containers or snap lock bags.
5. Take one portion each day to work.
• Canned tuna & rye crispbreads: Canned tuna and crispbreads are ideal savoury snacks to keep in your desk drawer. When the mid-afternoon munchies strike, simply top 2 wholegrain rye crispbreads with a small can of tuna (~85g) and enjoy! Try the flavoured Tuna Lite varieties that are low in fat but packed full of taste.
• Peanut Butter on Wholegrain Toast: An oldie but a goodie. The fibre in the toast and the protein in the peanut butter will help to keep you feeling fuller for longer. Remember though, if you’re sitting down most of the day at work, 1 slice of toast is a snack – 2 is a meal!
• Soup Singles: When the days are cold and dark, there’s no better snack than a cup of steaming hot soup. Keep individual cups or sachets of soup in your desk drawer for when your hunger needs some warming up! Just watch the sodium levels: ideally pick a soup with 300mg or less of sodium per serve, and an absolute maximum of 800mg.
• Wholegrain crackers with cheese and tomato: This is another classic combination that you can’t beat for a quick, tasty and nutritious snack. Top 2 wholegrain crackers (choose crackers with >5g fibre per 100g) with 2 slices of Edam cheese, sliced tomato and plenty of freshly cracked black pepper. YUM!
• Roasted chickpeas: You can find these at your local health food store. One serve is about 30g or 1/3 cup.

While you’ve said savoury snacks are your favourite, remember that fresh fruit is an essential part of your daily eating too. You need at least 2 pieces each day, so if you’re not snacking on it, make sure you add fruit to your meals!

Emily is the Nutritionist at Healtheries. For more information about Healtheries, one of New Zealand's most trusted health brands, visit www.healtheries.co.nz or phone 0800 848 254.