5 healthy desk snacks

For a pick-up to hide from your boss - Almonds and apricots

Almonds are high in protein and fibre, as well as being low-GI, a good source of magnesium, and rich in vitamin E (an antioxidant). Dried apricots, on the other hand, are rich in carotenes - which may lower the risk of cancers of the throat and lungs - and provide you with potassium, iron, calcium, silicon, phosphorus, and vitamin C. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated. Gram for gram, dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones. The best way to eat this snack is to impale the almonds in the apricots.

Portion size: Six to eight apricots plus 20 to 25 almonds = approximately 250 calories.

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• Common food myths debunked

• 10 tips to make you feel full, not fat

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For a sweet treat that will sustain you - Yoghurt and honey

Yoghurt is low in fat, high in calcium and good for your gut. A recent study also found that people who got their calcium from yoghurt rather than other dairy sources lost more weight around the tummy area. Opt for low-fat, unflavoured varieties that contain probiotic bacteria, and add a touch of sweetness with honey.

Honey has been shown to increase the blood's level of protective antioxidants, and may also be a useful diet addition for people with high cholesterol. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or 'good') cholesterol.

Portion size: One 120g (4oz) pot of yoghurt plus one tablespoon of honey = 140 calories.

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For a liquid perk up - Banana, mango and pineapple power smoothie

Smoothies are a real filler and can also be enjoyed on the sly if your place of work has a no eating at the desk policy. Granted, you can't just set up your blender next to the photocopier, but you can easily make up a batch for brekkie, save and chill the rest for later. We recommend a banana, mango and pineapple power smoothie, it provide a hefty portion of beta-carotene, folic acid, fibre, vitamins B, C and E and essential minerals. The skimmed milk also adds protein and calcium. 

For two servings you'll need the flesh of one ripe mango, chopped ½ fresh pineapple, peeled, cored and chopped, one small banana or ½ large banana, chopped, juice of ½-1 lime (according to taste), 150ml skimmed milk and eight ice cubes. Simply crush the ice cubes in the blender and then add the rest of the ingredients - then blend until smooth.

Portion size: One serving of smoothie = approximately 177 calories.

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• Common food myths debunked

• 10 tips to make you feel full, not fat

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For a savoury snack to sustain you - Peanut butter on crispbreads

Peanut butter on crispbreads - This is the perfect combination of protein, fat, carbohydrate, and lots of fibre. While peanut butter is high in fat, it's the unsaturated (or 'good') kind - and peanuts are a great source of the antioxidant vitamin E.

Peanut butter is also rich in protein - so is an especially good option for vegetarians - and a good source of magnesium. Opt to spread the peanut butter on rye crispbreads - which are low in salt, high in fibre and have a low GI - so you won't get an energy high followed by a crash.

Portion size: Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

See also:

• Common food myths debunked

• 10 tips to make you feel full, not fat

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