Recent research shows that more than a third of office workers have a keyboard-side breakfast; as many as two thirds munch on lunch in the office; and nine in 10 workers snack on the job. Whether you work in or out of an office, the working world seems to be turning into one giant kitchen. The main reason we eat so much? Hunger. (Well, that and the stress-reducing properties of chocolate.) “Most office food isn’t satisfying,” says nutritionist Colleen Pierre. “Coffee, doughnuts and pastries give you temporary energy, but you’re hungry a few hours later.”

Here, how to break the pattern of high-kJ snacks.

BREAKFAST

If you don’t have time to eat at home, keep packets of unsweetened oats at work for a fast, filling brekkie. Eat them with low-fat yoghurt for extra protein and sweetness.

Swap orange juice for an actual orange – more filling fibre, plus you’ll cut around 250kJ.

Eat your muesli from a mug rather than a bowl – most people overestimate portions when it comes to cereal.

MORNING SNACKS

Peanut butter is one of the best foods to keep at work. But instead of eating it plain, spread some on a banana, apple, celery stalk or wholegrain cracker.

To satisfy a savoury craving, microwave a cup of protein- and fibre-packed edamame beans (buy them frozen from Asian supermarkets). Bonus: having to shell them makes the snack last much longer.

A small handful of almonds will sustain you through the morning thanks to their healthy fats.

LUNCH

Instead of multitasking, give yourself 15 to 20 minutes to concentrate on eating your meal. You’ll feel more relaxed and satisfied – and less tempted by M&Ms later on.

Ditch margarine and spread seeded mustard on your sandwiches instead, to save you around 450kJ.

For the easiest lunch, have a ready-made soup (such as Pitango), which has fibre to fill you up. Eat it with reduced-fat cheese on wholegrain toast for bonus protein.

AFTERNOON SWEET TREATS

Stash your favourite low-fat yoghurt in the work fridge for a good dose of fat-busting calcium.

Keep tubs of fruit salad at hand (hint: drain the syrup and rinse the fruit in water first to cut down on kJs).

When only chocolate will do, drink it: Nestlé Double Blend 99% Fat Free sachets pack less than 420kJ when served with skim milk, and they have minimal additives.