Archive · 24 Sep 2026
Eight healthy office snacks to curb mid-afternoon hunger
Feeling hungry at 4 pm can happen when lunch was small or lacked protein.
A good snack can help you stay comfortable until dinner.
Foods with protein, fibre, or healthy fats usually keep you full longer.
Roasted chana, nuts, fruit, seeds, and whole-grain crackers are some useful choices.
Makhana can also work, especially when paired with chana or peanuts.
Protein bars should be checked because some contain a lot of sugar.
Small portions are important because foods such as nuts, seeds, and chocolate can be high in calories.
Before eating, ask whether you are hungry, thirsty, tired, or bored.
Mid-afternoon hunger may be genuine when lunch was early, low in protein, or high in refined carbohydrates.
Nutritionist Charu Dua recommends snacks containing protein, fibre, or healthy fats to improve fullness.
Suggested options include roasted chana, unsalted nuts, whole fruits, makhana, seeds, and whole-grain crackers with peanut butter.
Protein bars and roasted soy snacks can help when meals are delayed, but labels should be checked for sugar, fibre, protein, and serving size.
Portion control, mindful eating, and checking whether hunger is actually thirst, tiredness, or boredom can prevent overeating.
- Who
- Nutritionist Charu Dua, HOD of the Clinical Nutrition Department at Amrita Hospital, Faridabad, provides the recommendations.
- What
- The article outlines eight healthier office snacks and advice for managing 4 pm hunger.
- When
- Around 4 pm, when there may be several hours between lunch and dinner.
- Where
- In the workplace or office.
- Why
- Planned snacks containing protein, fibre, or healthy fats can help control hunger, maintain energy, and prevent overeating at dinner.
- Recommended portion of roasted chana
- About 25 to 30 grams
- Recommended portion of nuts
- About 20 to 25 grams
- Fruit guidance
- Choose whole fruit rather than fruit juice because whole fruit retains fibre.
- Makhana guidance
- Avoid buttered, heavily salted, or cheese-coated versions; pair with chana or peanuts.
- Protein snack checks
- Review protein, fibre, added sugar, and serving size.
- Dark chocolate portion
- One or two pieces can satisfy a sweet craving.
- Eating advice
- Portion snacks instead of eating directly from packets, and eat slowly.