There is a very specific kind of hunger that arrives around 4 pm. A smart 4 pm snack can actually help you stay focused and prevent overeating at dinner. Lunch feels like a distant memory, dinner is still hours away, and suddenly the office biscuit jar, vending machine or leftover sweets starts looking far more tempting than it did an hour ago. The problem is not snacking itself. The trick is to keep something satisfying within arm’s reach. Here are some easy foods you can keep at your desk for those predictable afternoon hunger pangs.
Sometimes the 4 pm craving is simply a sign that you have not eaten enough fresh food during the day. Makhana is another excellent alternative to packaged salty snacks. Dry-roasted makhana is light, crunchy and easy to portion. You can make a batch at home with a little ghee and your favourite spices, then carry a small portion to work each day. Try versions seasoned with black pepper, chilli, turmeric or chaat masala. Just remember that flavoured packaged versions can sometimes be much higher in salt and fat. Apples, oranges, guavas, pears and bananas are convenient options that require very little preparation. If you find fruit alone does not keep you full, pair it with a small handful of nuts. The combination of carbohydrates, fibre, protein and fat can make the snack more satisfying. For people who want something that feels a little more substantial, keep whole-grain crackers and a small jar of peanut butter at home or at work. Spread a thin layer over the crackers when hunger strikes. Choose peanut butter with minimal added sugar and avoid turning this into an unlimited desk snack. A couple of crackers with a modest amount of peanut butter can be enough to take the edge off hunger.