When work is demanding, it’s easy to feel tired or hungry between meals. It’s at times like these that the right snacks can help maintain energy levels, performance and concentration. The right foods will help avoid blood sugar spikes and prevent fatigue. Let’s find out what you can take to the office for a healthy snack.
Why are healthy snacks important at work?
The problem with many office workers is that they often rely on quick snacks such as candy bars, crisps or pastries. These foods are high in sugar and simple carbohydrates, the consumption of which leads to a spike in energy but then a rapid drop in energy, causing feelings of fatigue.
Instead, it is better to favour balanced snacks that contain protein, healthy fats and complex carbohydrates. Such snacks help you stay satiated for longer and keep your energy levels high during the working day.
Nutritious and quick snacks for the office
Fresh fruits and vegetables
Fruits and vegetables are easy to take to work, they are packed with vitamins and fibre. Apples and bananas are a quick solution that can be eaten without prior preparation. They satisfy hunger and provide energy thanks to natural sugars. Vegetable sticks (sliced carrots, cucumbers, bell peppers) can be combined with low-calorie sauces, such as hummus. Berries (raspberries, blueberries, strawberries) are easy to carry in a container. They are rich in antioxidants and vitamins.
Nuts and seeds
Nuts and seeds are ideal for snacking due to their healthy fat and protein content. Walnuts are a source of omega-3 fatty acids, which are good for the brain. Almonds and pistachios are rich in protein and magnesium and help fight fatigue. Sunflower and pumpkin seeds are excellent sources of magnesium and iron.
Yoghurt and cottage cheese
Dairy products such as natural yoghurt and cottage cheese contain protein and calcium. For a more flavourful snack, add berries, nuts or honey to yoghurt. Try cottage cheese with herbs and cucumber for a light savoury snack.
Balanced snacks to keep you energised
Hummus with vegetables
Chickpea hummus is a great source of protein and fibre. Combine it with sticks of carrots, cucumbers, celery or bell peppers. This snack will leave you feeling full for a long time.
Cheese sticks and wholemeal crackers
Low-fat cheese (such as mozzarella) can be combined with wholemeal crackers. These are a great source of protein and complex carbohydrates that will provide a slow and sustained release of energy.
Avocado on toast or breads
Avocado is a source of healthy fats. Spread it on wholemeal toast or rice breads and sprinkle with flax seeds or sesame seeds for an extra crunchy texture.
Snacks to improve concentration and focus
Dark chocolate
A small piece of dark chocolate (at least 70% cocoa) can quickly boost concentration levels thanks to its flavonoid content, which improves blood flow to the brain.
Sugar-free nut bars
Nut bars based on almonds or walnuts are a good option for snacking, as long as they don’t contain added sugar. They provide your body with healthy fats and protein, as well as quick satiety.
Hard-boiled eggs
Boiled eggs are an inexpensive and convenient snack. They are rich in protein and contain all the essential amino acids, great for maintaining concentration.
Smoothies
Smoothies made from fresh fruit and vegetables can be prepared in advance and taken to the office. Blend bananas, spinach, apples and some almond milk to create a nutritious smoothie.
Healthy snacking at the office is an effective way to keep your energy levels high and improve your productivity. Choose healthy and nutritious foods to stay satiated and active throughout the workday.