You’re late for work, skip breakfast and grab something when you arrive at your job.

In 1996, the dictionary listed a new word for this meal: deskfast.

Approximately 20% of us indulge in deskfast, according to registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research. The trick is to choose whole—not junk—foods.

“A strategy for a high-energy, health-promoting breakfast is to include a good source of protein plus a whole grain and a fruit or vegetable,” Collins says. “For protein, consider dairy or soy versions of skim milk, low-fat yogurt or reduced-fat cheese, an egg, peanut butter, walnuts or almonds. For a less traditional breakfast, grab leftover chicken or chili.

“Juice is one quick way to get vitamins and antioxidants,” she adds, “but if you’re trying to lose weight or have trouble with mid-morning hunger pangs, studies suggest that solid fruit [or vegetables] may keep you satisfied longer and for fewer calories.”

Fresh fruit can pose the greatest deskfast challenge, unless you work close to a store that carries natural and organic foods. Collins urges readers to wash or cut up fruit the night before.

Packing a complete deskfast the night before is the most economical option.

“In 5 to 10 minutes, you can make a peanut butter and fruit sandwich on whole wheat, a container of whole-grain cereal with separate containers of milk and fruit to combine at work, or grab dinner leftovers,” she says.