What you eat all day doesn't affect just your health and weight — it affects your productivity, too.
High-fat, high-sugar meals and snacks make us sleepy and have low energy, says Lisa De Fazio, a healthy-lifestyle expert and registered dietitian. But thanks to things like boredom, lack of time, and sleep deprivation, people tend to make bad eating decisions during the workday.
Luckily, there are plenty of quick, easy, and inexpensive healthy snack options.
Almonds are a great source of protein and healthy fat that is satisfying. "They contain nine essential nutrients; have the highest rate of proteins when compared to other nuts; have the highest rate of fiber (3.5g per 23 pieces) when compared to other nuts; are rich in Vitamin E (23 pieces provide 35% of the daily value of Vitamin E); and contain monounsaturated fats that help increase HDL levels," explains Nicole Maftoum, a Lebanese clinicaldietitian.
This low-calorie snack will satisfy your craving for something salty and crunchy, and it's also a good source of fiber, De Fazio says.
If you're trying to be healthy, stay away from the buttery variety.
Fruits are packed with vitamins and minerals and are full of great natural sweetness, Maftoum says. "They are also a great source of antioxidants needed for a stronger immune system and a better performance at work."
The brain draws nearly all its energy from glucose, which is the most important simple sugar in human metabolism, Maftoum says. "Consumption of low glycemic index foods like bran flakes will release glucose at a slow rate in the bloodstream, which will minimize blood sugar swings and optimize brainpower and mental focus."
So make sure you choose a healthy cereal!
Fresh fruit is always a great snack option — but if you want to mix things up, try dried apricots, raisins, apples, or bananas. These snacks are sweet, chewy, high in fiber, and high in potassium.
Be careful with these! Some protein bars are packed with calories. Check the ingredients and make sure the one you pick has fruit, nuts, and fewer than 200 calories.
Mini flavored rice cakes
Rice cakes are great because they are low calorie and come in different flavors. For instance, you can get cheddar or caramel, depending on whether you want salty or sweet, De Fazio says.
Though salty, pretzels are low in fat and give you some carbs to hold you over until lunch or dinner, De Fazio says. Just remember: Moderation is key.
If you're trying to lower your cholesterol or up your fiber or potassium intake, eating avocado can help.
There are lots of great (and healthy) snacks you can make with avocados. For instance, you can cut one up and eat it with diced tomatoes and onions.
This is a great substitute to ice cream, which is rich in sugar and fat. A medium-size banana contains the needed amount of glucose by the brain to perform at its best.
String cheese or cottage cheese
If you have an office refrigerator, these are good sources of protein to have on hand. "Protein will keep blood sugar levels steady and will not make you sleepy," De Fazio says.
Tuna salad (without the mayo)
Tuna contains omega-3 fatty acids, the essential fats that are known to help to preserve brain function. Make yourself a tuna salad (a can typically costs about $2), but be sure to substitute avocado or Greek yogurt for the mayonnaise.
Also: Be considerate to those around you. If you're in an open office, you may want to stay away from snacks like tuna or hard boiled eggs. The smell may be offensive to your desk neighbors.
These are perfect for satisfying any salty, crunchy, or spicy craving — and they have protein and fiber, which will energize you and prevent blood sugars from dropping.
Vegetables and hummus
Hummus and veggies, like carrots, provide crunch, sweetness, and carbohydrates. "You get all the nutrients you need with this satisfying snack," De Fazio says.
The chickpeas in hummus are also a good source of calcium, iron, protein, and fiber, which prevents blood sugar levels from rising too rapidly, Maftoum says.
Sometimes when you think you are hungry or crave sugar, you are actually thirsty, De Fazio says. Next time this happens, try drinking a can of low-sodium tomato or vegetable juice.
If you're looking for that "crunch," kale chips are a great low-calorie, nutrient-packed option.
They're quick and easy to make: You simply toss some chopped kale in a small amount of olive oil and then bake until crispy.
Many yogurts are made using "good bacteria," which is great for your digestive tract. Yogurt also contains probiotics and offers protein, calcium, vitamins, potassium, and magnesium.
This is an excellent source of protein, which will satisfy hunger and stabilize blood sugars. But remember to be aware of the offensive smell! Eat your hard-boiled egg in the office kitchen.
Apples and peanut butter
The apple provides fiber and carbohydrates for energy, while the peanut butter (you can also use almond butter) provides healthy monounsaturated fat and protein, which stabilizes blood sugar ups and downs. "This snack is so tasty and satisfying and will hold you over for a few hours," De Fazio says.
Celery and almond butter
The celery itself has very few calories — so it's great for weight loss — and is also a good source of vitamins and calcium. But if you don't want to eat it alone, spreading a little peanut or almond butter on it is a tasty option.
Cold grilled vegetablesMichela Simoncini/flickr
If you have leftover grilled veggies from last night's dinner, pack them up and bring them in to work.
For extra flavor, drizzle some balsamic vinegar over your vegetables. Avoid adding oil if possible.
Source : http://www.businessinsider.com/healthy-work-snacks-2016-10