You want to eat healthily then suddenly you're stuck at work and starving. Janey Holliday shows you how to avoid the sugary snacks pithole.

You’re stuck in the office, you’ve got the afternoon hunger pangs and someone’s running along to Starbucks. You’re suddenly faced with the latté and lemon cake dilemma. Stop! Not only will a latté set you back around 300 calories and the cake around 400, but you will get the biggest energy slump afterwards, not to mention a load of low nutrient calories going into your body that can only be stored as fat if you’re not running the five miles home. So what are your options? Here’s two week’s worth – no excuses!

Carrot apple & ginger juice
You will be amazed at how a fresh juice will pick you up and stop your hunger pains. By removing the bulk and fibre of the food you are left with a super juice packed full of vitamins and minerals that energises you and makes you feel fantastic. Perfect for the late afternoon ‘pick me up’. Either make it or buy it fresh from a juice bar. Try having one on the way to work for a real morning boost and to maximise mineral and vitamin uptake.

Vegetable soup
Home made soup is a really low calorie, low fat and low sugar snack that will fill you up and give you slow releasing energy. It also has a high water content, so great for flushing out the toxins. Batch up a load on a Sunday and reheat on the hob before work and put into a flask. Avoid reheating in the microwave as up to 95% of nutrients are killed off when cooked this way. Try Italian minestrone, autumn vegetable, chunky garden vegetable or tomato & herb - around 70 calories a mug!

Nuts and seeds
Although high in calories and fat, they contain good fat and provide the body with good quality energy and protein. They are packed with essential vitamins and minerals and give a slow release of energy. Avoid roasted or salted ones and make sure you eat them slowly. As they can be quite more-ish you do need to be careful, so take a zip lock bag with a small handful in (about 10-12 nuts) to avoid over consumption. By chewing them properly you will really get to taste the fantastic creamy rich flavours. Try cashews, walnuts, brazil nuts, pumpkin and sunflower seeds, or create your own mixture.

Fruit
Fruits are packed full of anti-oxidents, vitamins and minerals as well as natural sugar which is ideal when you have a sweet craving. However you do need to be careful of eating too much fruit because the calories do add up and the sugar content can lead to an energy slump or more sugar cravings, so do avoid snacking willy nilly throughout the day. Avoid eating fruit directly after a meal as it ferments in the gut causing bloating and try not to mix fruits together at one sitting. Invest in good quality fruit and try eating it with a knife to make it seem more appealing!

Crudités
Chopped carrot, celery, cucumber and peppers, raw broccoli, mange tout and baby corn are great ways to fill up on low fat and low sugar nutrient packed foods. Many celebs follow a raw food diet because of this. For a more substantial snack add some hoummas (although be careful as this is high in calories and fat) or home-made salsa (very low-calorie). Again always eat slowly and chew properly.

Avocados
A mini avocado, late afternoon, when you think you want something sweet can really reboot your day with its good fat and protein content. They are great for your skin as well and because of their creamy texture feel like a treat snack. Cut a mini avocado in half, take out the stone and eat with a tea spoon, add some lemon juice for extra flavour.

Chopped salads
A cross between a salsa and a salad and can be made with any of your favourite veggies. Sweetcorn kernels, chopped tomatoes, sunflower seeds, coriander and lime juice or grated carrot, diced yellow peppers, chopped celery, a few chick peas, parsley and lemon juice are great water and nutrient packed foods that will fill you up without piling on the pounds.

Peanut butter
An organic, no added sugar peanut butter is a great way to have a nutritious snack without the energy slump. Two teaspoons as a mid afternoon energiser by itself or, if you are really hungry, on a couple of oat cakes or slice of rye bread can feel like a real treat. Do be careful of over consuming though as it is high in calories and fat.

Chocolate
We all love it, dream about it all the time and wish that it was calorie free! Well, don’t fear, a strip of good quality dark or high cocoa content chocolate won't kill you and contains cancer fighting antioxidants. Just make sure it’s a once-a-week treat and you eat it slowly – savour every mouthful and really enjoy it. Avoid chemical ridden ‘sexy’ milk confectionaries that are higher in fat and sugar. It will lead to tiredness and you wanting more!

Janey Holliday is a food and fitness consultant and runs www.fitforaprincess.co.uk Janey has written for the Daily Mail for over two years - with Fitness Q&A, Food News & Five Minute Fitness series and health related features in the Good Health Section every Tuesday.