12 Healthy Snacks for Work to Help You Power Through the Day

8 Easy Energy-Boosting Snacks to Get You Through the Work Day

12 Healthy Snacks for Work to Help You Power Through the Day

Slumped over your desk at work? Turn to one of these energy-boosting snacks instead of drinking yet another cup of coffee. They’ll provide you with enough stamina to power through the day—plus, they’re simple enough to fix in any office kitchen.

1. AN APPLE WITH PEANUT BUTTER

Keep a jar of peanut butter in your office kitchen and tuck an apple into your purse or pocket before you head to work.

Once mid-day fatigue hits, cut the apple into slices and dip them into a tablespoon of peanut butter.

The protein will give you long-lasting energy, and your body will burn the apple’s natural sugars more slowly than it would the processed sugars found in vending machine snacks.

2. TRAIL MIX

Trail mix is a mixed bag in more ways than one. (Too punny? I get it.) It can either be healthy or horrible for you, depending on whether it’s packed with chocolate chips, yogurt covered raisins, and other tasty—yet sugary—additions.

However, trail mixes containing a variety of nuts and dried fruits provide you with an ideal combination of unsaturated fats, fiber, and protein.

The fiber will keep you full longer, the protein will slow down the metabolism of carbs (to stretch out their energy release), and the fats will give you long-lasting energy.

Try making your own fruit-and-nut trail mix at home and bringing it to work. Get creative and mix in whole-grain cereals, seeds, and other tasty additions.

3. YOGURT AND CEREAL

Yogurt with cereal sprinkled on top gives you that magic carb-protein combo to kick your energy back in gear.

Make sure to choose a whole grain cereal that’s filled with fiber and has less than seven grams of sugar per serving. As for the yogurt, select low-fat options with less than 20 grams of sugar per cup.

One great option is to purchase plain yogurt and flavor it with a natural sweetener, honey.

4. EDAMAME

These crunchy green soybeans are filled with tryptophan, an amino acid that keeps your appetite in check. They’re also portable and easy to eat on the go.

5. AIR-POPPED POPCORN

Strip away the butter, salt, and oil, and air-popped popcorn is actually a healthy whole-grain carbohydrate. It keeps your blood sugar stable, and it’s better for you than other crunchy snacks chips and crackers. Choose a butter-free version and season it with herbs, spices, and condiments.

6. VEGGIES AND HUMMUS

This combination of fat and fiber will keep you energized and full well into the afternoon. Hummus is healthy, but filled with calories, so stick to a ¼ cup serving. Select veggies with a high water content— cucumbers, radishes, tomatoes, and peppers—to stay hydrated.

7. HARD-BOILED EGGS

An egg is a magical combination of proteins, fats, and animo acids packed inside a delicate shell. You ly can’t poach or scramble an egg at work, so try hard-boiling a few at home and packing them in your lunch bag.

8. DARK CHOCOLATE

In the mood for dessert? A square of dark chocolate is loaded with theobromine, a chemical compound that’s similar to caffeine. We can’t think of a more delicious way to perk up.

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Source: https://www.mentalfloss.com/article/79934/8-easy-energy-boosting-snacks-get-you-through-work-day

Healthy Snacks to Power Studying

12 Healthy Snacks for Work to Help You Power Through the Day

The college years are a critical time for learning. Students who select foods that fuel their studies are far more ly to succeed.

Research has consistently found that eating a nutritious, varied diet can improve concentration, enhance memory, prolong attention span and improve thinking.

Students who regularly eat nutrient-rich foods also display more efficient problem-solving skills, greater fact comprehension, and stronger mental recall.

Nutritious snacks are an important component of a balanced diet. That is especially true during long hours spent studying. Snacks help as a bridge between meals, and can prevent excessive hunger while helping with portion control and mindful food choices.

Smart snacking also promotes energy levels, stimulates the metabolism, and stabilizes blood glucose. Blood glucose instability can cause feelings of low energy, irritability, restlessness, anxiety, and drowsiness, none of which aid productive studying.

What types of snacks give you energy?

Ideal study snacks are made of one serving of high-quality carbohydrates along with a source of lean protein. Adequate carbohydrate intake is important for health.

Glucose, the product of carbohydrates, is the main energy source for the body and the only usable fuel for the brain. High-quality carbohydrates supply a steady, sustained release of energy.

Examples of high-quality carbohydrates are:

  • Whole grains
  • Fruits
  • Vegetables
  • Legumes

These foods also deliver B vitamins. You need these for the digestion and use of the energy that comes from carbohydrates. High-quality carbs are rich in fiber, zinc, iron, magnesium, and selenium.

What types of snacks keep you full?

Protein helps reduce hunger, control appetite and manage food intake. It also maintains blood sugar levels, preserves lean muscle mass, repairs body tissues, and creates enzymes and hormones. Some high-protein foods include:

  • Cheese
  • Cottage cheese
  • Eggs,
  • Nuts, seeds
  • Nut/seed butters
  • Meat, poultry and fish

What snacks are good for on-the-go?

Stocking up on ready-to-eat foods now makes it easy to refuel whenever you need a study break. Keep these in your dorm for some quick snack options.

CARBOHYDRATEPROTEIN
Whole Grain Breads(Sliced, Tortillas, English Muffins, Mini Bagels, Pita Bread, Toaster Waffles)Skim, 1%, or Soy Milk
Part-Skim/Reduced-Fat Cheese(Stick, Sliced, Shredded, Cubed)
Whole Grain CrackersLow-Fat/Nonfat Yogurt
Whole Grain Cereal(Hot or Cold)Nut/Seed Butter(Peanut, Almond, Cashew, Sunflower)
Fruit(Fresh, Frozen, Canned, Dried)Eggs
Nuts
Rice CakesSeeds
Low-Fat PopcornLow-Fat/Nonfat Cottage Cheese
Whole Grain PretzelsLean Lunch Meat
Raw VegetablesTuna
Whole Grain Granola BarTurkey Jerky
Whole Grain Chips(Baked or Popped Varieties)Dry-Roasted Beans
Hummus

20 Quick Snacking Options

  1. Dip whole grain crackers, whole grain tortilla chips, or whole-wheat pita triangles in hummus.
  2. Create homemade trail mix made with whole grain cereal, dried fruit, and unsalted nuts or seeds.
  3. Spread nut/seed butter (peanut, almond, cashew, or sunflower) on celery sticks, apple wedges, or banana slices.
  4. Roll up a part-skim cheese stick or a few slices of lean lunchmeat in a whole grain tortilla.
  5. Dunk baby carrots, sliced bell peppers, broccoli and cauliflower florets, cucumber slices, celery sticks, or cherry tomatoes into hummus.
  6. Mix whole grain cereal or fresh/frozen fruit into nonfat Greek yogurt.
  7. Spoon slivered almonds over a bowl of fresh berries.
  8. Snack on whole-wheat pretzels with a part-skim cheese stick or reduced-fat cheese slices.
  9. Stir sliced pineapple, pears, peaches, bananas, oranges, or strawberries into nonfat/low-fat cottage cheese.
  10. Eat grapes, melon cubes, apple wedges, mango chunks, or baby carrots with reduced-fat cheese cubes or a part-skim cheese stick.
  11. Make whole grain cracker sandwiches with nut/seed butter (peanut, almond, cashew, or sunflower) butter or reduced-fat cheese.
  12. Pair unsweetened applesauce with pecan or walnut halves.
  13. Pack cherry tomatoes alongside a hard-boiled egg.
  14. Sprinkle shredded reduced-fat cheese onto a whole grain tortilla and microwave for a fast quesadilla.
  15. Fill a cored apple or half a cantaloupe with low-fat/nonfat cottage cheese.
  16. Smear hummus onto a whole-wheat pita with tomatoes and cucumbers.
  17. Top a whole grain toaster waffle with nonfat/low-fat yogurt.
  18. Create a mini pizza with a toasted whole grain English muffin, tomato sauce, and part-skim mozzarella cheese.
  19. Dab almond butter onto a whole grain mini bagel.
  20. Make a peanut butter and jelly sandwich with 2 slices of whole-grain bread, 2 tablespoons of peanut butter and 1 tablespoon of strawberry jelly.

Vitamins and Nutrients 101

Certain nutrients may help fight fatigue and boost energy. Drinking water also helps physical and mental stamina; foods with a high water content will help you stay hydrated. Get creative and fit these nutrient-packed food sources into your studying routine:

  • Magnesium: Pumpkin seeds, green beans, molasses, halibut, green leafy vegetables (spinach, Swiss chard, turnip greens, collard greens, mustard greens)
  • Omega-3 Fatty Acids: Salmon, tuna, trout, mackerel, halibut, sardines, herring, chia seeds, hemp seeds, ground flaxseed, walnuts
  • Vitamin B12: Fish/shellfish (salmon, trout, tuna), lean beef and pork, poultry, eggs, nonfat/low-fat dairy products
  • Polyphenols: Strawberries, blueberries, raspberries, dark chocolate, grapes
  • Antioxidants: Tree nuts, blueberries, cherries, pomegranates
  • At Least 93% Water: Watermelon, cantaloupe, honeydew melon, oranges, apricots, peaches, plums, raspberries, pineapple, tomatoes, cucumbers, celery, lettuce, zucchini

Healthy snacking can help fuel your brain and prepare you for the challenges of school.  

Check out our blog for the next installment in our college series!

Source: https://www.pinnaclehealth.org/wellness-library/blog-and-healthwise/blog-home/post/healthy-snacks-to-power-studying

15 Healthy Snacks You Can Take to Work

12 Healthy Snacks for Work to Help You Power Through the Day

It is often hard to get through a day of work without getting a little hungry. That's okay; snacking can actually be good for you as long as you choose healthy foods in the right proportions.

Here is a list of 15 tasty snacks that are perfect for work breaks. While most of them require a refrigerator or a microwave, a few can be stashed in your desk for an easy midday nibble. 

1

Verywell / Alexandra Shytsman

Traditional hummus is made from chickpeas and sesame oil, so it contains plant protein as well as healthy fat and fiber. Carrots are a good source of vitamin A and potassium, so the pairing makes a balanced and nutritious snack. As far as calories go, one-half cup of hummus has about 200 calories, while eight baby carrots have only about 30 calories.

Hummus is also good with baked pita chips or pieces of pita bread. Or try other fresh veggies celery, broccoli, or cauliflower.

A 2016 study from Ohio State University suggested that hummus may play a beneficial role in weight management and the control of insulin and blood glucose.

2

Verywell / Alexandra Shytsman

A regular lunch-sized sandwich is probably too big for an afternoon snack, so pack a smaller version. Choose whole-grain bread, lots of veggies, and maybe a slice or two of ham or lean turkey breast. A small sandwich this offers plenty of vitamins and minerals with less than 300 calories.

Another great snack is a “grown-up” peanut butter and jelly sandwich made with whole-grain bread, no-added-sugar nut butter, and low-sugar fruit spread.

3

Verywell / Alexandra Shytsman

This snack is similar to fruit and nuts, but with a unique twist. Apples are high in fiber and available in numerous varieties from crisp and tart to juicy and sweet. Pair it with peanut or almond butter with no added sugar; it really doesn't need it.

With 95 calories, 25 grams of carbohydrate, 4.4 grams of fiber, 28% of your daily vitamin C needs, an apple a day can really keep the doctor away.

4

Verywell / Alexandra Shytsman

Yogurt can be an excellent addition to any diet but can be transformed into something not-so-good if it's mixed with sugary mix-ins. Opt for plain low-fat Greek yogurt in a single-serve container with plenty of fresh fruit.

Packed with calcium, protein, and probiotics, a work break yogurt snack will only set you back about 150 calories. Pecans and a drizzle of honey are also a nice touch.

A one-cup serving of Greek yogurt is an excellent source of non-meat protein, equal to a 7-ounce portion of skinless chicken breast.

5

Verywell / Alexandra Shytsman

A plain rice cake is low in calories and relatively bland, so it makes a nice base for almost any topping. You can stash the rice cakes in your desk and bring something along an egg salad. Two rice cakes topped with a quarter cup of egg salad have about 8 grams of protein, 260 calories, and plenty of zinc, selenium, and magnesium.

Other tasty toppings include plain yogurt with honey and berries, sliced avocados with lime juice, or cottage cheese with sliced tomato.

6

Verywell / Alexandra Shytsman

Popcorn counts as a whole grain and is high in fiber. It's also low in calories as long as you don't cover it with melted butter. Keep a few bags of microwave popcorn handy for a quick, healthy snack. One regular-sized bag has less than 300 calories. You can also buy single-serving sizes. 

If plain popcorn sounds boring, sprinkle Parmesan cheese or mixed seasoning blends on top.

A three-cup serving of popcorn provides between 10% and 15% of your daily fiber needs.

7

Verywell / Alexandra Shytsman

For an extra-healthy snack, grab some whole wheat crackers, slice a stalk of celery, and open a resealable packet of tuna in water. Together, this quick and easy treat can deliver high amounts of fiber, protein, and omega-3 fatty acids. Six crackers and 3 ounces of tuna have no more than 200 calories total.

If plain tuna it too dry for you, you could make a tuna salad at home or simply bring along a packet of low-fat mayo. Tuna packed in water will be lower in calories and fat than tuna packed in oil.

8

Verywell / Alexandra Shytsman

Crispbread is a flat, dry cracker- bread typically made with rye flour but also available in whole wheat and multigrain. Its nice and crunchy on its own but even better topped with spreads and cheese. Cottage cheese is an especially good choice because it is high in calcium and protein and relatively low in fat and calories (when you opt for a nonfat or low-fat variety).

Three pieces of crispbread, each topped with two tablespoons of low-fat cottage cheese, totals a mere 170 calories. Add a nice herbal note with chives or a dash of acidity and spice with storebought salsa. You can also top crispbread with nut butter or slices of lean ham, cheese, and lingonberry preserves.

A 4-ounce serving of cottage cheese delivers the same amount of protein (13 grams) as four deviled eggs.

9

Verywell / Alexandra Shytsman

Sometimes the best snacks are the simplest. Fresh fruit and nuts are one such example.

One pear and a dozen almonds have less than 200 calories with plenty of vitamins, minerals, fiber, and healthy fats. You can also try apples with walnuts or bananas with pecans.

For a really tasty treat, pair the fruit and nuts with a complementary cheese (such as cheddar with apple or blue cheese with pear).

Nuts can improve your heart health by lowering your “bad” low-density lipoprotein (LDL) cholesterol, thereby reducing the build-up of plaque in your blood vessels.

10

Verywell / Alexandra Shytsman

If you dip, skip the tortillas and crackers and bring along carrots sticks, zucchini slices, cucumber rounds, radish halves, and other favorite vegetables.

Vegetables are low in calories and high in fiber, plus they're loaded with vitamins and minerals.

Most of your calories will come from the dip: 2 tablespoons of a typical store-bought veggie dip have around 150 calories, bringing your total tally to no more than 220.

For an extra-healthy dip, try one of these easy-to-make cholesterol-lowering recipes.

11

Verywell / Alexandra Shytsman

 A cool, crisp salad can help tide you over until dinner time. Pack your favorite mix of salad greens, vegetables, no-sugar-added dried fruits, and nuts into a resealable container.

Then pack another with salad dressing or vinaigrette. Don't add the dressing until you're ready to eat as this will make your salad soggy.

A small garden salad is low in calories and offers plenty of vitamins, minerals, and fiber.

Keep your eye on the dressing. Some can add up to 200 calories per 2-tablespoon serving. If you are trying to lose weight, bring along a wedge of lemon or try this low-cal ranch or lemon-garlic salad dressing recipe.

12

Verywell / Alexandra Shytsman

Trail mix is typically a combination of nuts and dried fruit, and possibly cereal or granola. You can find all kinds of unusual varieties at grocery stores, or you can make it at home. Trail mix is one of those snacks you can keep in your desk drawer for a few days, so it's nice to have around if you don't have a refrigerator. 

Trail mix can be high in calories, so be sure to read the nutrition label if you are trying to lose weight. Some are packed with sugar or toasted in coconut oils that are rich in saturated fat. To ensure portion control, divide the granola into single-serving portions.

13

Verywell / Alexandra Shytsman

Oatmeal makes a great breakfast, and there's no reason it can't work as a healthy snack.

While you are probably not going to cook up a batch in the break room, you can easily pop a single-serve cup of instant oatmeal in the microwave and enjoy a warming and a nutritious midday snack.

Add some raisins for extra flavor, fiber, and iron. Avoid the brands that high in brown sugar, maple syrup, and other sugars.

A one-half cup of uncooked oatmeal has 166 calories, 28 grams of carbohydrate, 4 of grams fiber, and 5.9 grams protein. Oats are naturally gluten-free and low in sodium.

15

Verywell / Alexandra Shytsman

You may be used to serving guacamole with tortilla chips, but you can drop several calories and unnecessary fat by spreading guacamole on crisp celery sticks. Guacamole is made with avocado, so it's high in monounsaturated fats and nutrients. One-half cup has about 180 calories. 

Opt for baked tortilla chips rather than fried or choose whole-grain crackers as a healthy alternative.

Although avocados are a good source of carbohydrates, they are very low on the glycemic index—rating less than 15—so they won't spike your blood sugar. 

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Source: https://www.verywellfit.com/15-healthy-snacks-you-can-take-to-work-2507679