If you’ve made the big decision to eat healthy and take care of your body, it can be overwhelming to figure out what meals to make every day. But remember, life is shaped as much by everyday small decisions as much by the big ones. Likewise, you could start by adding small healthy snacks to your day to begin on your path to a healthier life.
Healthy Work Snacks for Brain Power & Concentration
Walnuts
The Greeks called walnuts karyon or “head”, most likely because of their resemblance to the human brain. The walnut is considered the “king of nuts” because of the many nutrients & benefits it has to offer, but the most notable is its effect on brain health & cognition. Eat a few every day to stay focused on the job!
Blueberries
Full of antioxidants, minerals, vitamin C, and utterly delicious. Also, blueberries are very beneficial for your health, cognition, and memory. A French study from 2017 reported that consuming a blueberry concentrate over 12 weeks proved to enhance cognitive function and working memory in a group of adults.
Healthy Work Snacks for Energy Boost & Stamina
Seaweed
Seaweed snacks are a great alternative to traditional salty snacks as they offer many nutrients while being low in calories and sodium. Seaweed is the best source of iodine available, hands down. The thyroid gland uses iodine to stabilize energy levels and endurance, making us believe Popeye was eating more than just spinach out at sea!
Eggs
Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” Eating a whole egg provides a healthy dose of protein, mostly found in the white of the egg, while almost all the nutrients are concentrated in the yolk. It makes for a great snack to have when you’re busy at work!
Healthy Work Snacks for a Mood Boost
Bananas
Grab a banana when you need a quick mood boost. This smartly packaged fruit is high in vitamin B6, which gives you energy and reduces anxiety, and B9, which may help fight depression. Bananas are also a great source of natural sugars, keeping your blood sugar up when you haven’t had anything to eat, so you’re less likely to get irritable or cranky.
Dark Chocolate
Turns out it’s not that bad to eat a bit of chocolate when you’re feeling a bit down, especially if it’s dark chocolate and 70% or more cocoa. The caffeine will perk you up and the serotonin our brains make when we eat chocolate helps us feel good and happy.
For those constantly on the move, maintaining a healthy snacking routine can be challenging. Here are some strategies to ensure you’re never without your friendly snacks:
- Preparation is Key: Spend a little time each week preparing or portioning your snacks. This makes it easy to grab them as you head out the door.
- Snack Stashes: Keep small containers of snacks at work, in your car, or in your bag. Having them readily available reduces the temptation to opt for less healthy options.
- Mindful Munching: Whether you’re at your desk or in a meeting, take a moment to savor your snack mindfully. It can enhance the sensory experience and improve focus.
Here is a great snack option to make ahead of time to avoid low blood sugar in the morning or that late-afternoon slump, after a sugar crash with the likes of a donut or coffee.
No-Bake Trail Mix Bars
Dry Ingredients:
- 1 ½ cups of rolled oats
- 1 cup of nuts (walnuts preferably! Any will do)
- ½ cup of seeds (such as: pumpkin seeds, sunflower seeds, or any others)
- ½ cup of dried fruits (raisins, cranberries, etc.)
- ¼ cup of dark chocolate chips
- ½ tsp of ground cinnamon
- ¼ tsp of salt
Wet Ingredients:
- ¾ cup of peanut butter
- ½ cup of honey
- 2 tbsp coconut oil
- 1 tsp vanilla extract
Instructions:
- Mix all Dry ingredients in a bowl including rolled oats, nuts, seeds, dried fruits, chocolate chips, cinnamon, and salt. (Can toast the rolled oats or nuts beforehand for a toasted savory taste)
- Add in all Wet ingredients and mix until all ingredients are well combined.
- Transfer the mixture to a baking tray lined with parchment paper and pat down firmly into all the corners of the tray until fully flattened.
- Cover the mixture with parchment paper or plastic wrap and leave in the fridge for 2-3 hours.
- When it’s ready, remove the mixture from the baking tray. With a knife, cut down to size in squares or bars, and enjoy!
Written by Vanessa Delgado, B.S. in Human Nutrition and Foods
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