Make your snacks work for you

PHOTO: Make your snacks work for you

Q: What are some fruits that we should keep about the office for a mid-day snack or energy boost?

Fruit is a healthy choice snack to help combat the mid-morning or mid-afternoon munchies. Aside from helping to meet your daily vitamin and mineral intake, fruit is generally low in fat and much lower in sugar than many other office snacks such as confectionery and biscuits, making it a much healthier alternative.

Here are some good fruits to keep in the office:


ZESPRI Kiwifruit are considered a "Superfruit" and are one of the most nutrient dense fruits in the world, packing in more essential nutrients than 27 of the most popular fruits. Just two kiwifruit contain as much potassium as a banana, 2 x the vitamin C of an orange and 5 x the vitamins of an apple. Kiwifruit have a low glycaemic index (GI) of around 50, which means that the energy in the fruit is released slowly into the body rather than in one big hit which is followed by a 'crash'. This also helps you to feel fuller and have more energy for longer. Also, kiwifruit are really easy to eat on the run – just cut in half and scoop out.


Berries are also a great option for those looking for a perk-me-up in the afternoon. Easy to pack in lunch boxes or stored in bags, these fruits are also high in essential nutrients and low in sugar. Berries are also high in antioxidants due to the pigments which occur naturally in the fruit.

In particular, blue berries have the most powerful antioxidants. Anthocyanin, the pigment present in blue berries is a very powerful antioxidant that helps to fight cancer and strengthen the cardiovascular system. Berries also generally have low glycaemic indexes – strawberries have a GI of 32 and blue berries have a GI of 40.


Cherries are yet another easy option for office workers. They are one of the fruits with the lowest glycaemic indexes (22) and are high in Vitamin C, which is also good for the heart. Cherries are great eaten alone of if paired with other fruits.

Answers provided by Pooja Vig, Nutritionist at The Nutrition Clinic.