SINGAPORE - For the countless individuals now working from home by default, the proximity of the kitchen - and the myriad food items within - may prove too great a temptation to resist.

When coupled with factors like stress, tiredness or a lack of time, it is all too easy to reach for a cookie or a bag of chips the moment a craving hits.

Ms Magdalin Cheong, head of dietetics and the deputy director of dietetic and food services at Changi General Hospital, says that working in a familiar environment can play a part in unhealthy snacking habits, as one would know "exactly what food or snacks are available and no permission is needed to snack".

She adds that unhealthy processed foods are often the most conveniently sized for snacking, in addition to being readily available and having a longer shelf-life as compared with other foods.

She suggests opting for nutritious snacks that will contribute to a balanced diet and recommends buying less unhealthy snacks, so that they will be not be readily available.

In general, Ms Cheong says that processed snacks that are high in added sugars and sodium should be avoided, and that practising mindful eating is a good way to avoid overeating.

Here are some snack ideas to help you stay healthy and energised.

1. Fresh fruit

Fruit is easy to eat, requires no preparation and is full of nutrients and vitamins. Berries, for example, may be bite-size, but their numerous nutritional benefits punch far above their weight. Blueberries are full of antioxidants, while strawberries are very high in vitamin C.

If fresh berries are too expensive, frozen berries are a good alternative - they are no less nutritious and much more affordable. Frozen fruit can also be a great way to cool down if the weather is hot.

2. Nuts

Nuts are a good option if you are craving something crunchy and savoury, as they are a good source of healthy fats and protein.

Pistachios are rich in vitamin B6, which helps to regulate mood and hormones, while almonds contain vitamin E, which is essential for heart health. Beware of overindulging, though. Stick to one palm-size serving a day as nuts are calorie dense.

3. Vegetable sticks

Full of satiating fibre, thinly sliced vegetables, like carrots and cucumber, are the perfect alternative to crackers and breadsticks.

Dip these vegetable sticks in dips like guacamole, hummus, tzatziki or cottage cheese for a well-rounded snack with fibre, protein and healthy fats.

If you are not a fan of raw vegetables, try baked vegetable chips instead - they are a healthier alternative to deep-fried potato chips. You can buy these at supermarkets or bake them at home using vegetables like beets, carrots and kale.

4. Yogurt

Versatile, convenient and good for your gut, yogurt makes for a filling and healthy snack.

Opt for Greek yogurt as it has more healthy fats and protein than regular yogurt.

Eat straight from the cup, or top with muesli and fresh fruit for a quick and easy yogurt parfait.

Frozen yogurt bites are another easy snack. To make them, mix fresh or frozen fruit and toppings of your choice with yogurt, and freeze in mini cupcake cases until solid.

5. Eggs

Eggs are nutritional powerhouses which are inexpensive and readily accessible.

Filling and packed with protein, they also contain numerous micronutrients such as selenium and vitamins D and B2.

Eat them hard-boiled, soft-boiled, poached or fried sunny-side up with minimal oil.

6. Toast with toppings

For a more substantial snack, a slice of whole-wheat or multigrain toast can be highly versatile.

Top with nut butters and fruit for a sweeter snack, or half a mashed avocado and a sprinkling of feta cheese if you want something savoury.

Either way, you will be getting an energising and wholesome snack that combines unrefined carbohydrates, protein, fibre and healthy fats.

7. Smoothies

You can get your daily serving of fruit and vegetables in a smoothie. Fast and easy to make, smoothies are packed with nutrients. Fast and easy to make, smoothies are packed with essential macro and micronutrients.

A good smoothie should include a liquid (dairy or non-dairy milk), frozen fruit, greens (spinach is full of nutrients and cannot be tasted when blended in a smoothie; those who do not mind a stronger taste can use kale or other vegetables instead), healthy fats (like avocado or nut butters), and protein (from nut butters, soy milk or protein powder). The combination of fibre, protein, healthy fats and sugars from the fruit help to regulate blood sugar and keep you full.

Smoothie bowls are an excellent substitute for ice cream - simply add a little bit of ice and reduce the amount of liquids.

To keep smoothies from becoming sugary calorie bombs, avoid using too many fruits that are high in sugar, like bananas and dates. Healthy fats should also be added in moderation as they tend to be calorie dense.