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Healthy snacking while working from home

Man and woman standing at kitchen bench, preparing a meal.

For many of us, working from home during the COVID-19 pandemic has become the new normal.

And while this can be hugely beneficial in a number of ways, easier access to our fridge and pantry can be a potential downside for our healthy eating habits.

Working from home means we’re probably more likely to be moving less than we normally would, burning less energy, so having a serious case of the munchies as well as easy access to less nutritional snacks can derail even the most dedicated healthy eater.

Delia Trinca, Senior Health Coach for Remedy Healthcare, says working from home has its challenges, including boredom, so it’s important to maintain a healthy diet during this time for several reasons.

“A healthy diet is always important to keep us well and prevent chronic diseases,” Delia says. “The key to a healthy diet is including a variety of fruits, veggies, wholegrains and lean protein to make sure our body is getting all the vitamins and minerals it needs. Eating well will also help us maintain our energy levels and overall mood.”  


Healthy snacking!

There’s a wide range of foods we can snack on that will both satisfy our hunger and meet nutritional needs.

Fruit, veggie sticks with hummus or tzatziki, small handfuls of unsalted nuts and seeds, plain yoghurt with fresh or frozen fruit are all great options for a mid-morning or mid-afternoon hunger buster.

Delia also recommends wholegrain biscuits with sliced tomato and avocado, or with a nut butter and banana. Even plain popcorn is a tasty and healthy alternative!


Maintaining a routine

Delia says keeping healthy eating habits while working from home comes down to finding a routine and sticking to it.

It’s a good idea to do some pre-preparation of meals and snacks on the weekends or at the start of the day and to not eat at your workstation.

“Eat main meals at the same time each day and don’t skip any meals,” she says. “It’s also important to stop what you are doing and take a break from tasks when eating meals.

“With the time saved not having to commute in the morning, start a good breakfast routine – try rolled oats, fruit and yoghurt or wholegrain toast with poached/boiled eggs and tomato and spinach.”

She also recommends a focus on having balanced meals – fill your plate with lots of vegetables (fresh, frozen or canned), wholegrains and protein such as fish, legumes, chicken and eggs. This will help to keep you full and satisfied.

It’s also really important to make sure you keep hydrated during the day. Make your home office environment the same as your work one and keep a jug or bottle of water near you so you can quench your thirst easily.

And last but definitely not least, Delia recommends trying to avoid stocking chips, biscuits and chocolate in your pantry and have those healthy options readily available.

Spicy chickpeas

  • Drain a tin of chickpeas
  • In a bowl combine  chickpeas, 2 teaspoons of olive oil, paprika and chilli flakes
  • Tip onto a lined baking tray and bake in the oven at 180°C for 20-40 mins until desired crispiness achieved

  • For something sweet – try a date chopped in half with some nut butter and a sprinkle of sunflower seeds.

Remedy Healthcare Group Pty Limited and Australian Unity Health Limited are wholly owned subsidiaries of Australian Unity Limited.

An Australian Unity health partner, Remedy Healthcare provides targeted, solution-oriented healthcare that is based on clinically proven techniques. In the past ten years, they have worked with more than 75,000 Australians – helping them to manage their health through caring, coaching, empowerment and support.

Information provided in this article is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest.


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