Dietitian Susie Burrell shares her favourite workday snacks to keep on hand

We have all been there – it gets to 2 or 3pm in the office, you're not hungry but you need something to munch on. Something to lift your spirits and get through the long afternoon at your desk.

While keeping snacks within easy reach is not always ideal, it is a smart idea to have some healthy snacks on hand, so you are less likely to be tempted by the sugary snacks from the vending machine or convenience shop.

Ideally, any snack we grab will contain a balance of carbs and protein to regulate energy levels. While that can be tricky to find in a snack that you can keep for a relatively long period of time in a drawer, there are a handful of smart options that are good for you, nutritionally speaking.

READ MORE: Why is protein so important, and how much should we eat?

Roasted legumes

There is a growing range of legume-based snacks, from crunchy chips made of broad beans and chic peas to individual cans of flavoured beans. These offer a high protein and high fibre snack that you can keep in your desk drawer minus any concern about spoiling.

Much healthier than potato chips, rice snacks and other crunchy delights, even the flavoured varieties are minimally processed, making them a smart, filling and tasty snack for few calories.

Protein bars

There is a wide and varying range of protein bars available in both the muesli bar and health food sections of supermarkets. The key is to look for options that are as minimally processed as possible, and contain at least 10g of protein per serve.

A number of protein bars are more of a meal than a snack, with upwards of 300 calories. Ideally a protein-based snack will offer no more than 200 calories per serve, along with at least 10g of protein.

In many cases the nut-based protein options found in the muesli bar section tend to be less processed and a better option nutritionally.

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Nut snacks

Nuts and seeds are among the most nutrient-dense foods we can include in our diet, and a serve of nuts each day is actually associated with weight control, even though nuts are high in fat and calories.

The key with a nut-based snack is to look for portion-controlled options as they are so easy to overeat. As such, individual packets of trail mix, 30g serves of nuts or nut-based snack bars can strike a perfect balance between calorie control and a filling, nutritious snack.

Tuna cracker packs

While the growing range of processed meat-based snacks are far from ideal, nutritionally speaking, on the other hand, there are a number of individual portioned snack packs of tuna and salad or crackers that make a perfect snack option.

Not only rich in protein and Omega-3 fat, but they can be stored for long periods of time and are a perfect filling snack option that will keep you going for several hours after the munchies strike.

READ MORE: Dietitian reveals the healthiest snacks for each time of day

Dark chocolate

Perhaps not the first food you would think would make a smart office snack, but if you keep a portion-controlled pack of dark chocolate of just 20-30g on hand that you can enjoy with a hot drink when you need a sweet hit, it will mean you avoid the more tempting treats from a café or convenience store.

The key here is portion control: look for individual portions of dark chocolate rather than keeping entire blocks in the drawer and expecting yourself not to eat them.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.