--- title: What a Nutrition Expert Always Carries in Their Bag (and Why) description: "Healthy snacks for work: what a dietitian always carries in their bag, the best portable snacks, why sugary snacks backfire and how much water you need." --- [![HealthBank](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank/Blog](https://blog.healthbank.io) [Blog](https://blog.healthbank.io) [Help centre](https://help.healthbank.io) [Contact](https://www.healthbank.io/talk-to-us) [Back to HealthBank](https://dashboard.healthbank.io/app/dashboard) [Blog](https://blog.healthbank.io)  ›  Seasonal # Healthy Snacks for Work: What a Dietitian Always Carries in Their Bag [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 26 Oct 2026 Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · [4 references](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#references) The short answer - **Pack a snack** with protein and/or fibre, like a boiled egg, a handful of nuts, fruit, veggie sticks or tuna with rice cakes. - **Skip the sugar hit:** sugary snacks don't lift your mood and can leave you more tired within an hour.[2](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-2) - **Carry water.** Being low on fluid can affect your attention.[1](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-1) - **Be sun-ready** with sunscreen and sunglasses for days when the UV is 3 or above.[4](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-4) A few simple items in your bag can make the difference between a day of healthy choices and a day of vending-machine snacks. As a dietitian, here's what I always carry, and my favourite portable snacks for work. ## What does a dietitian keep in their bag? - **A water bottle.** I always have a full bottle, sometimes with a few lime or lemon wedges, that comes with me to meetings and on my commute. - **A healthy snack.** You never know when hunger will strike, and it's a lifesaver on days of back-to-back meetings or when you're on the run. I always encourage clients to do the same, and I practise what I preach. - **Sunscreen and sunglasses**, so I'm ready whenever I'm outside. ## Why carry your own snacks? Having a healthy snack on hand stops you reaching for whatever's nearby when hunger hits, like chocolate from the vending machine, lollies from the service station, biscuits in the office or a muffin from the café. Snacks can also help you fit in more of the foods you might miss at meals. If you don't eat many vegetables at lunch and dinner, for example, snacking on veggie sticks is an easy way to eat more. Sugary snacks might seem like a quick pick-me-up, but the "sugar rush" is a myth. A review of 31 studies found that sugary carbohydrates didn't improve mood, and people felt more tired and less alert in the hour after eating them.[2](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-2) Get support from a practitioner who helps with healthy eating Find practitioners on HealthBank who work with nutrition and healthy eating. Many offer a free discovery call, online, by phone or in person. [Find a nutrition practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Nutrition) ## Why carry a water bottle? When you're busy, it's easy to forget to drink. Being low on fluid can affect how well you think: in a review of studies, losing more than 2% of your body weight in fluid impaired attention and coordination.[1](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-1) As a guide, women need about 2.1 litres (8 cups) of fluid a day and men about 2.6 litres (10 cups), more in hot weather or when you're active.[3](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-3) Water is the best choice. Keeping a bottle on your desk and in your bag makes it easier to drink regularly and less tempting to reach for soft drinks, energy drinks or juice.[3](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-3) ## What are the best healthy snacks for work? Look for snacks that are minimally processed and contain some protein or fibre to keep you full. My top picks: - Boiled eggs - Veggie sticks – carrot, capsicum, cucumber, celery – with hummus - A handful of unsalted nuts and seeds - Fresh fruit - Natural or Greek yoghurt - Home-roasted chickpeas - Tinned tuna with wholegrain rice cakes - Homemade mini egg muffins - Air-popped popcorn - Homemade chia puddings or protein balls Most of these keep well in a bag for a few hours. Pack yoghurt, eggs and tuna in an insulated lunch bag with an ice brick on warm days. Protect your skin when the UV is 3 or above Keep SPF50+ broad-spectrum sunscreen and wraparound sunglasses in your bag. Apply sunscreen 20 minutes before going outside, reapply every 2 hours, and add a hat, clothing and shade.[4](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-4) Get support from a practitioner who helps with healthy eating Find practitioners on HealthBank who work with nutrition and healthy eating. Many offer a free discovery call, online, by phone or in person. [Find a nutrition practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Nutrition) ## Frequently asked questions ### What are good healthy snacks for work? Boiled eggs, nuts, fruit, yoghurt, veggie sticks with hummus, roasted chickpeas and tuna with rice cakes. ### Do sugary snacks give you energy? Not really. Sugary carbohydrates were linked with more tiredness and lower alertness in the hour after eating.[2](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-2) ### How much water should I drink at work? Aim for about 2.1 litres a day for women and 2.6 litres for men across the whole day, more if it's hot or you're active.[3](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-3) ### Does dehydration affect concentration? Yes. Losing more than 2% of your body weight in fluid can impair attention.[1](https://blog.healthbank.io/what-a-nutrition-expert-always-carries-in-their-bag-and-why#ref-1) ## References **Research** 1. Wittbrodt MT, Millard-Stafford M. Dehydration impairs cognitive performance: a meta-analysis. *Med Sci Sports Exerc.* 2018;50(11):2360–2368. [View source](https://doi.org/10.1249/MSS.0000000000001682) 2. Mantantzis K, Schlaghecken F, Sünram-Lea SI, Maylor EA. Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood. *Neurosci Biobehav Rev.* 2019;101:45–67. [PubMed 30951762](https://pubmed.ncbi.nlm.nih.gov/30951762/) **Australian guidelines** 1. healthdirect. Drinking water and your health. [View source](https://www.healthdirect.gov.au/drinking-water-and-your-health) 2. Cancer Council Australia. Five SunSmart steps. [View source](https://www.cancer.org.au/save-your-skin/five-sunsmart-steps) *This article is general information, not medical advice. For snack ideas that suit your own needs, speak with your practitioner.* [Seasonal](https://blog.healthbank.io/tag/seasonal) [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark) Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)** Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank. [Book a free 15-min call](https://dashboard.healthbank.io/booking/attendance-modes?practitionerId=7a900b23-04a3-4c3c-b14e-e3405c1af6d7&consultationTypeId=4e536270-c479-40a5-af89-691502f4578d) [View Robbie's profile →](https://www.healthbank.io/p/robbie-clark) ## Related articles ### [Digital health What Is Precision Medicine? How Personalised Healthcare Works What is precision medicine? How personalised healthcare uses your genes and data, where it's already used in ... Read article →](https://blog.healthbank.io/precision-medicine-from-one-size-fits-all-to-personalised-healthcare) ### [Heart Health Foods That Lower Cholesterol: What Works and How Much to Eat Foods that lower cholesterol: how oats, legumes, nuts, soy and plant sterols lower LDL, which fats to swap, ... Read article →](https://blog.healthbank.io/foods-that-lower-cholesterol-what-works-and-how-much-to-eat) ### [Heart Health How to Lower Blood Pressure Naturally: Diet and Lifestyle Changes That Work How to lower blood pressure naturally: how much salt is too much, the foods that help, the DASH diet, and how ... Read article →](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work) ### Questions about using HealthBank? Find step-by-step guides, or chat with our support team. 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