Guest Blog: Food when working at a computer all day

Feb 11, 2021 | General

Top tips for food when working at a computer all day

Being stuck in from of a computer pretty much all day every day can lead to bad habits.  It’s so easy to reach for that packet of crisps or packet of biscuits without a second thought.

Gwen from It’s from scratch offers some words of wisdom and some lovely recipes to whet your appetite and try something healthier than some of my usual staples!!  If you want some guidance then her cook along night was just brilliant.

Let me pass you over to Gwen to introduce herself.

Hello, I’m Gwen of It’s From Scratch. Many thanks to Lara who asked us to come up with a blog about the food issues we have when working at a desk all day. All things food is our passion at It’s from Scratch. We want to make recipes a reality for everyone by making ingredients accessible (take a peek at our online shop)  and getting them used in your kitchen through our virtual cookalongsWe share lots of recipes, tips and tricks via our social media channels so join our cooking community at @its_fromscratch (instagram)  and

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Food and Snacks for a day at the Computer

It’s 10am, time for coffee (and a biscuit?)

12:00 and thoughts turn to lunch

2:30pm and you’ve worked so hard it’s definitely time for a snack & coffee

4:30pm You start to think about dinner (which may warrant another snack)

Perhaps as a foodie I think about this stuff rather a lot, but I bet for many of you, your working day is pretty similar.  If so read on for some ideas to shake it up a bit with LOADS of benefits.

Great Snacks

It’s pretty easy to go for the same things daily.  Biscuits and crisps are a case in point.

Here’s a very quick list of items you could snack on you may have forgotten about.  You don’t need us to tell you to snack on fruit – you know that already!

  • Malt Loaf
  • Oatcakes
  • Popcorn (avoid the sticky sweet versions or ones with too much salt – make it yourself if you can – try this quick method)

These are all high in fibre, which is great for your digestive health and keeps you feeling fuller for longer.

At It’s From Scratch we love these Pistachio Coconut SquaresThey are great for those of us working from home and can be popped in a packed lunch too. The oats are great as they give you fibre & are full of antioxidants  

What you need:

  • 2 tablespoons olive oil 
  • 150g of shelled pistachios (plus a few to decorate) 
  • 60ml maple syrup 
  • 100g of oats 
  • Pinch of Sea Salt 
  • Optional honey to drizzle on cooked bars 
  1. Preheat your oven to 180C
  2. Mix the olive oil and maple syrup.  Line 23cm tin with baking parchment
  3. Process the oats, salt and pistachios and salt for about 30 secs
  4. Drizzle in oil/syrup mixture with processor running until wet dough forms 
  5. Press into a 23cm sq tin and cover with coconut flakes
  6. Bake for 10 to 12 mins
  7. Chop up a few pistachios and scatter over.  Drizzle over some Honey if you like
  8. Cut into bars when cool and eat.  Store leftovers in an airtight container

Recipe from ‘One Part Plant’ by Jessica Murnane

Coconut and Pistachio Squares

Food and drink fuel your working day and also give your day some much needed structure.


What you decide to drink and eat can make a big difference to your work performance and your overall health.

If you are sitting at a computer for a day you are using your joints (typing), eyes and brain.  There is also a lot of heat coming out of those things so your skin could be affected.  Try to choose snacks and meals which contain the nutrients you need for those body parts & organs.  Here’s a very quick guide of some of the important ones

Eyes Brain Skin Joints
Vitamin A Anti Oxidants Vitamin A Anti – Oxidants
Vitamin D Vitamin K lycopene Calcium
Omega 3 fatty Acids Omega 3 Fatty Acids Vitamin B Magnesium
Zinc Choline Zinc Anthocyanins


A final couple of ideas for lunch

  • Sardines on Wholemeal Toast (delicious but one for homeworkers not ideal for your colleague’s noses!)  Fibre and Antioxidants a-plenty
  • Poached eggs with Avocadoes
  • Speedy Salsa (see recipe) with wholemeal pitta

Speedy Salsa

An It’s From Scratch Recipe

  1. This is better made the day before but it means you have a delicious lunch ready and waiting
  2. Boil the kettle and plunge a couple of tomatoes into hot water (pierce the skin a few times first)
  3. Meanwhile chop a couple of spring onions or half a very small onion
  4. Mix in a bowl with some chilli powder (1/2 teaspoon or more if you like it hot) and a pinch or two of smoked paprika and a minced clove of garlic
  5. After 10 mins peel the skin from the tomatoes and chop them very finely
  6. Pop the flesh and seeds into the onion and spices bowl
  7. Finish with a squeeze of lemon, salt and pepper & some chopped coriander if you have it
  8. Eat or store in the fridge (tastes better the next day)
Speedy Salsa - an "It's From Scratch" recipe

If you want to keep in touch we share lots of recipes, tips and tricks via our social media channels so join our cooking community at @its_fromscratch (instagram) and 

Further Reading

If you’ve enjoyed reading about food to eat when working at a computer all day, you might find the following blog useful:


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