Are you always tired and sleepy at work? These nutritious snacks can help beat office fatigue
11/21/2019 / By Zoey Sky
Work can take up a lot of your time and energy. If you need a quick boost, it’s tempting to just order a large cup of joe from the nearest coffee shop. But instead of drinking sugary coffee or energy drinks with harmful chemicals, it’s better to make your own nutritious, energy-boosting snacks that will keep you fueled, minus the added sugar and artificial flavors.
Here are some simple, healthy snacks that you can make at home and bring to work.
Apples and peanut butter
Make a delicious, satisfying snack by adding some natural peanut butter to apple slices. Peanut butter contains fiber, healthy fats, and protein that can make you feel full and help stabilize your blood sugar levels.
On the other hand, apples are a filling fruit because they’re fiber-rich and high in water. One medium-sized apple (182 g) is over 85 percent water, with over four grams of fiber.
Carrots and hummus
Hummus is a tasty dip made from chickpeas, garlic, lemon juice, olive oil, and tahini. This dip goes well with carrots.
Hummus contains fiber, healthy fats, and protein and carrots are rich in beta carotene, a precursor for vitamin A that can strengthen your immunity and promote eye health.
Clementines and almonds
Clementines and almonds are a convenient and nutritious work snack. These foods contain fiber, healthy fats, and protein that can make you feel full longer.
A 74 g clementine contains at least 60 percent of the Daily Value (DV) for vitamin C, which promotes wound healing and boosts your immunity. (Related: Here’s why you should start snacking on almonds every day.)
Dried fruit and nuts
Make a healthy, non-perishable snack mix by combining dried fruit and nuts.
This superfood duo combines three macronutrients: Carbs from dried fruit and healthy fats and protein from nuts. Both foods are also full of fiber that will help you feel full between meals.
Greek yogurt
Plain, unsweetened Greek yogurt is a healthy work snack. It also contains more protein than regular yogurt.
A six-ounce (170 g) container of plain, low-fat Greek yogurt contains 17 g of protein and only 140 calories. Greek yogurt is also a great source of calcium, a mineral that keeps your bones and teeth healthy.
If you need a more filling snack, add a handful of fruits and nuts to your yogurt.
Hard-boiled eggs
Hard-boiled eggs are another convenient and healthy snack that you can enjoy during your break. A large egg (50 g) contains more than six grams of protein, along with nutrients like calcium, choline, and iron. Eggs also contain vitamins A, B6, B12, and D.
Homemade energy balls
Energy balls usually contain natural ingredients like nut butter, oats, a natural sweetener, and additional foods like dried fruit and coconut. These fiber-rich energy balls also contain healthy fats, protein, and some vitamins and minerals.
Make energy balls by combining the following ingredients:
- 1 cup (80 g) of rolled oats
- 1/2 cup (128 g) of peanut butter
- 1/4 cup (45 g) of dark chocolate chips
- 1/4 cup (85 g) of honey
- 2 tablespoons (14 g) of ground flax seeds
Roll spoonfuls of the mixture into bite-sized balls and store leftovers in an airtight container. Refrigerated energy balls will last for about two weeks.
Homemade granola
Prepare granola at home, then store it in an air-tight container on your desk so you always have a healthy, quick snack. Avoid store-bought varieties that contain added sugars and unhealthy vegetable oils that can aggravate inflammation.
To make granola, mix melted coconut oil and honey. Then, combine rolled oats, cashews, sunflower seeds, and dried cranberries in the coconut oil and honey mix. Spread the mixture on a lined baking sheet then bake for at least 40 minutes at low heat. You can also use other nuts, seeds, and dried fruits if you wish.
These ingredients provide complex carbs, fiber, and healthy fats. Additionally, the soluble fiber in oats can help lower cholesterol levels and boost your heart health.
Make these snacks at home to save money and lower your intake of junk food that only contains empty calories. Eat healthy, energy-boosting snacks at work to improve your productivity.
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