David Saunders
When you spend your days trawling through spreadsheets, slaying inboxes and trying to look alert in meetings, healthy office snacks can feel like the closest thing to workplace salvation. According to new research from 9 to 5 Nutrition, these healthy office snacks aren’t just a perk—they’re part of the machinery that keeps staff focused, steady and vaguely capable of surviving another Monday.
Joe Johnson, a PT and Nutrition Coach who’s probably seen more Tupperware than a lunchroom supervisor, has laid out the foods that genuinely keep minds sharp and morale high. His findings—pulled together with Just Eat for Business and backed by actual ordering data—cut through the noise with all the subtlety of a sergeant major.
And the big winners? Eggs, dairy and meat. Yes, the protein brigade has claimed the crown.
Johnson’s recommended list for office workers reads like the shopping list of someone who’s taking their weekday survival seriously:
- Fruit and vegetables
- Boiled eggs
- Beef jerky
- Low-fat deli meats
- Low-fat cheese
- Low-fat yoghurts
- Low-fat milk
- Protein bars
- Protein powder
The message is simple: keep the sugar bombs at bay, and your brain might just stay awake long enough to finish that quarterly report.
“Snacking can, of course, boost energy and mood, but it’s important to choose foods that will be both filling and mentally stimulating rather than snacks that’ll cause you to feel bloated and like you need an afternoon nap,” Johnson says, in the sort of line that should be printed on every vending machine in the country.
“The most beneficial snack foods for most people will be high-protein, low-calorie-dense snacks. This is because protein is more satiating than high-carb or fat foods, yet still allows for a slow release of energy.”
It’s not just about staying awake. The right snacks, he argues, can stop workers sliding into the all-too-familiar cycle of sugar highs, sugar slumps and existential dread.
“Employers would do well to offer readily available snacks like the ones above; such foods will help staff not to overeat on sugar or fat-laden foods, which will ultimately affect well-being. This can lead to fatigue, exhaustion and an inability to focus optimally at work.”
That’s the polite way of saying: feed people rubbish and they’ll perform like rubbish.
Johnson also points out something office managers too often forget—food builds friendships: “Snacks are also a great way to build inter-college relations. Food is an unavoidable expense for everyone, so readily available snacks in the office and subsidised lunch outings are likely to be of high value to most employees. The key is to ensure that there is a well-rounded package of perks to suit all demographics, of which food plays a part.”
Meanwhile, Just Eat for Business dug into the national ordering habits and found Britain might finally be getting the memo. Over the past two years, 56% of workplace snack orders were the “good stuff”—fruit, nuts, juices and other choices that don’t end with someone dozing off in a swivel chair.
But old habits have a long shelf life. The most tempting treats still showing up in orders? Buns, crisps and brownies. Because of course they are.
Matt Ephgrave, Managing Director of Just Eat for Business, was encouraged by the rise in better choices: “It’s encouraging to see that more people are making mindful choices when it comes to snacking – either during the working week, or in their own time.
It’s also great to see that so many employees can benefit from food and snacks being offered in the workplace – whether they’re looking to keep fit, help remain focused, or wanting a quick energy boost before a big meeting.”
Their data also revealed something every office veteran already suspects: January is peak snacking season. Meanwhile, summer is the quietest. Apparently, sunshine does what spreadsheets cannot — reduce the urge to eat your feelings.
As the New Year approaches, one thing’s certain: the office snack drawer is about to get a workout of its own.
