Healthy office snacks

Healthy Snack ideas to keep you energized in office

Healthy office snacks

Most people with office jobs have almost no access to healthy snacks. Truth be told, not many office cafeterias stock up on healthy food items such as salads – primarily because they don’t have a large fan following. And ordering out healthy food can pinch your pocket. Instead, you can look at our healthy snack ideas, and pick something that will not only satiate your hunger pangs but also keep you lean and healthy. 

Healthy snack ideas to curb hunger pangs

Here is a list of healthy food for office workers. All of them are easily available, easy on the pocket and are extremely beneficial for your health. 


Nuts like pistachios, walnuts, peanuts and almonds are packed with ‘healthy’ fats and are a great source of fibre, vitamins, and Omega-3 fatty acids. Rich in proteins and vitamins, nuts are also an excellent alternative to meals if you are in a hurry. They boost immunity and help keep illnesses like the cold at bay. Just ensure that you eat a handful. Because nuts are calorie-dense foods, eating too much can hike your daily calorie intake substantially.

Roasted Chickpeas

Roasted chickpeas make for a nutritious bite at work. Half a cup contains 10 gms of protein and 5 gms of fibre and a high amount of amino acids. Roasted chickpeas are also available in the form of sattu (ground roasted chickpeas). Commonly found across India, a concoction of sattu and water is a nourishing drink that supplies energy to your body in high amounts. Usually, a dash of black salt, pepper, and lime are added to it, making it a delicious and easy to digest drink.


Popcorns are satisfying, nutritious snacks – low in calories, high in fibre. Two cups of air-popped popcorn provide 62 gms of calories only. Moreover, popcorns are packed with polyphenols, which can help keep cardiovascular diseases at bay.

Fruits and Cottage Cheese

A bowlful of fresh fruits topped with protein-rich cottage cheese is loaded with nutrients but low in calories. Half a cup of cottage cheese contains 12 gms of protein and 10% of the daily recommended dietary allowance for calcium. Add fruits to it, and you have a dish packed with antioxidants, minerals, and Vitamins – all vital to keeping your body healthy and illness free.  


Munching on a packet of unsweetened, plain oatmeal is a great way to curb hunger pangs. Plain oatmeal contains high soluble fibre and complex carbohydrates, which help improve your bowel movements and provide a steady supply of energy throughout the day.

Dark Chocolates

Dark chocolates are packed with flavonoids – compounds that can help lower bad cholesterol levels and blood pressure. They are high in antioxidants that scavenge free radicals and keep your skin healthy. Opt for the ones without any additional sugar and milk to draw the maximum benefits. 

Protein Bars

Protein bars, as the name suggests, supply you with protein to keep you going through the day. Unlike carbohydrates, protein is much more filling when it comes to satiating hunger pangs. A protein bar is sufficient to keep you satiated for 3-4 hours.

Greek Yoghurt

Unsweetened, plain Greek yoghurt is yet another healthy food for office workers. A portion of low-fat Greek yoghurt (200 gms) contains 17 gms of protein and only 140 calories. Moreover, it is rich in calcium – essential for stronger teeth and bones. To enhance the taste, you can add herbs such as basil.

Hummus and Carrots

This one requires a bit of preparation but is totally worth it. Carrots are rich in Vitamin A that ensures good vision. Protein-rich hummus is anti-inflammatory and enhances the health of your gut. Collectively, they pack a punch that is hard to beat.

Remember to control your portions. Excess of anything – be it protein bars, mixed nuts, or cheese – could be too much for the body to take in. 


Food cravings at work can be annoying, especially if you are in the midst of something important. These healthy snack ideas can help you combat such cravings without compromising on health.

Snacking is a common prerequisite especially when glued to your system, hard at work for hours at end. But not all food options are good for you. To know more about the
best food options and which foods to include in an effective nutrition plan, consult
a dietician through MediBuddy.




Colonoscopy procedure: A factsheet


The colonoscopy procedure is a cancer-screening test. Cancer can be fatal. But if tests detect it early on then therapy and medicines can help you combat this disorder.

Cancers of the colon and rectum are some of the most common forms of cancer. And that is why doctors recommend colonoscopy which can predict if these cancers are beginning to set in. Keep reading to know more about why you may need it, what to expect and if there are any associated risks.

Why is colonoscopy done?

Once you reach your 50s, your chances of contracting colorectal cancer goes up significantly. That is why your doctor may suggest a colonoscopy procedure just to rule out that possibility. This test becomes imperative if you have a family history of colon or rectal cancers. In such cases, it is a preventive measure your doctor will recommend once in a few years.

Quite a few adults have bumps or polyps in the colon or rectum. They are usually benign. But some polyps called adenomas are dangerous. They may turn cancerous.  And when they do, you will see symptoms such as intense abdominal pain, bleeding from the rectum, chronic constipation or diarrhoea, abdominal cramps, flatulence. 

If you’ve had surgery to remove a polyp, your doctor might ask you to undergo a colonoscopy to ensure there are no more polyps left or no new ones have developed.

Are colonoscopies safe?

Colonoscopy is an innocuous procedure. There are seldom, if ever, any complications. But you should still know about the following risks:

  • You might experience a little bit of bleeding from the site where the polyp was removed or a tissue sample collected
  • A tear along the wall of the colon or rectum


How to prepare for a colonoscopy?

There are a few measures that you will have to adopt in the days leading up to the colonoscopy procedure. Your bowels have to be absolutely clean. Any faecal matter left behind may obstruct the doctor’s view when the procedure is being performed. That is why you will have to-

  • Follow a special diet: you will have to be on a fibre-rich diet for a few days. Fibres ensure bowel movement. 
  • You will only be drinking fluids the day before the procedure.
  • You will have to take a laxative to ensure your bowels are cleared before the doctor commences with colonoscopy.
  • You might opt for an OTC enema kit.
  • If you are taking medicines for diabetes, heart disorders, hypertension, lung problems or allergies, then you should inform your doctor because your dosage might have to be tweaked.


What happens during the procedure?

The doctor will administer a sedative. You may also be given pain medication to dull any discomfort you are likely to feel. You will have to lie on your side and draw your knees up to your chest. Then the doctor will push a colonoscope through your rectum and into your colon. The colonoscope is fitted with a lighted camera that allows the doctor to see the inside of your colon and a tube that the doctor uses to pump in carbon dioxide to inflate the colon. This might make you feel a little cramped and give you the urge to want to defecate. 

Then minute surgical instruments too will be introduced into your colon with which the doctor will collect a tissue sample or amputate a polyp.

How long does a colonoscopy take?

Colonoscopy is a keyhole procedure, so it doesn’t take much time. The whole procedure shouldn’t take more than 60 minutes. 

What to expect after a colonoscopy?

You may bleed a little during your bowel movements after the procedure. That is nothing to worry about. But if bleeding does not cease within a few days, talk to your doctor. Your doctor will also suggest medicines to help you deal with post-operative pain. You will be able to return to your usual routine in about 2 weeks.


Colonoscopy is a safe procedure that can save you from a dangerous ailment. Let your doctor talk you through it so that you can understand what it entails. 

Colonoscopy is a simple procedure that can often seem to be like a petrifying ordeal. Thanks to developments in the medical sector, colonoscopy has become quite a
simple matter. To know more about colonoscopy, and its effects, you can consult
a doctor through MediBuddy.


  1. Mayoclinic
  2. WebMD
Can Indian Offices Be Made Healthier?

Can Indian Offices Be Made Healthier?

Can Indian Offices Be Made Healthier?

Working from 9-to-5 PM has become second nature to corporate employees. Deadlines, client expectations, lunch breaks, talks at the water cooler are all part and parcel of this life. But take a moment to think- does the office provide these employees the right space to be productive? Workplace ergonomics needs to be taken into consideration while answering this question. Keeping employees healthy is paramount to a productive workspace.  If you are wondering about the elements that need to be factored in for healthy office space, look no further!  Here’s our white paper on ‘Making Healthier Office Spaces’.

Calcium rich foods

Why your bones need calcium rich foods?

Calcium rich foods

Calcium is the most prolific nutrient in your body. That is because it is the major component (99%) of your bones and teeth. And your bones and teeth can’t do without it. Read on to know the link between calcium and bone health and why you should include calcium rich foods in your diet.

How does calcium make bones strong?

Bones keep developing till the age of 25. If during this developmental stage, children and young adults do not get enough calcium, their bones will not be as strong as they should be and their bone mass would be insufficient. Down the line, this could lead to many complications related to bone health. 

Moreover, not consuming calcium rich foods could also lead to a disease called rickets, which can stunt growth, and weaken muscles. Children in particular if deficient in calcium, tumble and fall a lot. Growing children also hurt themselves in different activities. Calcium ensures that if their bones are injured, they heal fast. Without it, they become susceptible to fractures.

Around the age of 25, bone density reaches its peak and after that, it slowly starts to decline. That is why it is vital to take in as much calcium as possible between 0-25 years of age to prevent the onset of osteoporosis.

Osteoporosis kicks in when your body realizes that there isn’t enough calcium to go around. And it starts extracting the calcium from the bones, which are after all made of calcium. Even after the age of 25, people should go on consuming the optimal amount of calcium because it can help slow down the loss of bone density. 

If there is a deficit, the body starts extracting calcium from the teeth and this could lead to decay and brittleness of teeth. If people aren’t taking in enough calcium through their diet, they can opt for calcium supplements.

Why do you need Calcium-rich foods?

Your body is not capable of manufacturing calcium. It relies on foods for its supply of this extremely important nutrient. You are supposed to consume 1000 mg of calcium if you are an adult. Women who are over 50 years of age should amp up their intake to 1300 mg because post menopause, they become vulnerable to bone diseases such as arthritis.

A lot of people, even if they are eating healthy, do not get the right dose of calcium because of dietary oversight. This is why it is very important to include these particular foods in your daily diet.

A few fail-proof calcium-rich foods

Usually, when you think of calcium, milk and dairy products come to your mind. While they are indeed some of the best sources of calcium, there are others as well. That is why our list comprises of milk products as well as non-dairy products, which people who are lactose intolerant can safely consume.

1. Soy foods

No list of calcium-rich foods is complete without including Soy. Soy derivatives should be a mandatory part of your diet if you do not consume milk products. They are enriched with calcium. Just 175 grams of soybeans will give you 18% of your Recommended Daily Intake (RDI) of calcium.

2. Lentils and beans

Lentils and beans are not just full of fibres, proteins, and minerals but they are also a decent source of calcium. For example, if you consume 172 grams of boiled white beans, you will meet 13 % of your daily requirement. Opt for the winged beans because they contain more calcium than the other variants. 175 grams of lentils with contribute to about 4 % of your calcium RDI. So try to include both beans and lentils in your everyday diet because they also have tonnes of other benefits as well.

3. Nuts

Every nut contains calcium but some more than others do. 35 grams of almonds will provide you with 10% of your calcium RDI. Brazil nuts finish a close second in the list of best nutty sources of calcium. You can also opt for walnuts, pistachios and hazelnuts.

4. Seeds

There is no nutritional benefit that seeds won’t provide. Seeds that are packed with calcium are poppy, celery, sesame, and chia seeds. A mere 9 grams of poppy seeds can pack a staggering 13% of your daily requirement. 

5. Cheese and yoghurt

The reason why milk products are some of the most favored sources of calcium is that your body can absorb the calcium that comes from them more easily than from plant sources. 

Cheese, especially parmesan is a calcium-rich food. Only 28 grams of it will deliver 33% of the RDI. The softer cheeses and paneer contain plenty of calcium as well. Yoghurt too is a delicious and trustable calcium source. 1 cup of yoghurt is equivalent to 30% of your RDI. Opt for the ones with low fat, for a stronger dose of calcium.

6. Sea weed

Seaweed is slowly making its way into the Indian diet now that people understand that this is not just an eccentric dietary choice but also actually a food that is packed with goodness. Seaweeds can provide between 12-14% of the RDI. But don’t go overboard with it because it contains heavy metals and too much of it can harm you.

7. Fruits

We can’t complete our list without some fruity goodness. There are some calcium-rich fruits that you should consume as regularly as possible. A raw fig will give you 2% of the RDI. An orange 5-7% and 110 grams of berries guarantee 7% of the RDI, respectively.


Calcium is that nutrient you just can’t do without. And that is why you need to look to these sources to replenish your reserves of it.

Calcium deficiency is a genuine widespread concern especially since it’s a major cause behind deteriorating bone health and serious ailments like osteoporosis. If you
want to determine whether your regular calcium intake is sufficient and whether
your bones are in good health, consult a Doctor through MediBuddy.


  1. Healthline