Keep your energy levels up through the working day

30 October 2015

… without visiting the vending machine.

apples in a tree

A handful of almonds

Almonds are a natural source of magnesium1, a mineral that contributes to a reduction in tiredness and fatigue2. Plus they are good at promoting a feeling of fullness3.

Carrot sticks with hummus

Hummus is rich in low glycaemic index carbohydrates that release glucose gradually into the bloodstream4. Teamed with an 80g serving of chopped carrots it also counts as one of your five a day5.

Unbuttered malt loaf

Compared with chocolate, malt loaf is lower in added sugars6, but sticky and sweet enough to be an excellent afternoon treat. For good portion control look for the individually wrapped mini size loaves.

Cheddar pieces and apple

This high-protein snack7 will help stave off hunger8. Team with an apple to count as one of your 5 a day5.

Boiled egg

Hard-boiled eggs contain around 80 calories each and will help keep you full until your next meal9. Jazz it up with a splash of Tabasco.

What's next?

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  1. McCance and Widdowson's composition of foods integrated dataset
  2. EU Register on nutrition and health claims and search for ‘magnesium’.
  3. A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women, European Journal of Nutrition 2015 Aug;54(5):803-10
  4. Glycemic index and glycemic load for 100+ foods, Harvard Health Publications
  6. Nutritional information at and
  7. McCance and Widdowson's composition of foods integrated dataset
  8. Effect of Dairy Proteins on Appetite, Energy Expenditure, Body Weight, and Composition: a Review of the Evidence from Controlled Clinical Trials, Advances in Nutrition July 2013. Adv Nutr vol. 4: 418-438, 2013
  9. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. European Journal of Nutrition. 2013 Jun;52(4):1353-9