Long days, back-to-back meetings and travel often make it harder for executives to eat well. Snacks are often where it unravels, and it matters. The Executive Health Index 2024 shows that 62 per cent of executives are overweight or obese and nearly half report poor sleep quality. Both are strongly linked to diet and daily food choices.

Snacking itself is not the problem. In fact, a well-chosen snack can stabilise energy, improve concentration and help avoid overeating later. The key is choosing foods that fuel performance, not sabotage it.

What makes a smart snack?

Think of it as a quick check:

• Around 600 kilojoules or less per serve

• Higher in fibre and protein for sustained energy

• Low in added sugar, saturated fat and sodium

These criteria line up with the Australian Dietary Guidelines and give you a simple filter when you are pressed for time.

Seven executive-friendly snack ideas

1. A small handful of mixed nuts
   Convenient to keep in your bag or desk. Rich in healthy fats and fibre, which support heart health.

2. Fresh fruit
   Portable, easy and a simple way to reach your recommended two serves per day.

3. Plain yoghurt with berries
   Combines protein for satiety with natural antioxidants that support recovery from stress.

4. Vegetable sticks with hommus
   Crunchy, colourful and a practical way to boost your daily vegetable intake.

5. Wholegrain crispbreads with tuna
   A balance of wholegrain fibre and lean protein, ideal for sustained energy through afternoon meetings.

6. Air-popped popcorn
   Light, satisfying and much better than a packet of chips when you want something salty.

7. A small latte
   Coffee in moderation can be part of a healthy diet. Choose reduced-fat milk and avoid syrups or extra sugar.

   
   

Why it matters

The Executive Health Index 2024 shows poor nutrition and excess weight are among the biggest drivers of executive health risk. Choosing better snacks may seem small, but the cumulative effect is significant. Stable blood sugar supports decision-making, better weight control reduces cardiovascular risk, and improved nutrition supports quality sleep.

Take the next step

An Executive Health Solutions assessment provides a clear picture of your nutrition, body composition and cardiovascular health. You will leave with personalised recommendations that fit your lifestyle, including practical strategies for better daily eating.