Maintaining a balanced diet throughout the day is essential for those seeking more energy and productivity at work. However, with our busy routines, we often end up opting for quick, ultra-processed snacks, which may provide momentary energy, but quickly lead to tiredness and lack of concentration. The good news is that there are several healthy snack options that are easy to prepare and carry, which help maintain constant and prolonged energy, in addition to being delicious. In this guide, we present suggestions for practical and healthy snacks to take to work and boost your productivity.
1. Mix of Nuts and Dried Fruits
Nuts like almonds, cashews, and walnuts are rich in healthy fats, protein, and fiber, making them an excellent choice for keeping you full and providing energy throughout the day. Paired with dried fruits like apricots and raisins, these nuts make a convenient, tasty snack packed with essential nutrients. The fiber and antioxidants in dried fruits complement the nutritional profile and help curb appetite.
Tip: Prepare small portions in airtight bags to control the amount, as nuts are high in calories. This mix can be stored for several days, ideal for taking to the office.
2. Natural Yogurt with Fruit and Granola
Plain yogurt is a great source of protein and probiotics, which aid digestion and make you feel full. When combined with fresh fruit, such as strawberries, bananas or blueberries, and some unsweetened granola, it becomes a balanced and tasty snack. This snack is ideal for those who need energy during the workday, as the protein and fiber keep you feeling full for longer.
Tip: To ensure that your yogurt and granola stay fresh and crunchy, bring the yogurt separately and mix in the fruit and granola when ready to eat. Store it in the office refrigerator if possible to ensure it stays fresh.
3. Vegetable Sticks with Hummus
Vegetable sticks, such as carrot, cucumber and bell pepper, are light, refreshing and high in fiber, ideal for satisfying hunger in a healthy way. Pairing them with hummus, a chickpea dip rich in protein and fiber, is a great way to have a nutritious and complete snack. This snack offers a balance of complex carbohydrates and plant-based protein, helping to keep you focused and avoid hunger spikes.
Tip: Prepare the vegetable sticks at the beginning of the week and store them in individual containers. Hummus can also be stored in small portions, making it easy to eat during work days.
4. Boiled Egg with Whole Wheat Toast
Boiled eggs are a versatile and convenient food, rich in high-quality proteins and essential nutrients, such as B vitamins and choline, which help with brain function. When combined with whole-grain toast, you add fiber to your snack, which helps keep you feeling full and prevents spikes in blood sugar.
Tip: Cook the eggs at the beginning of the week and store them in the refrigerator to eat throughout the day. For convenience, take the toast in a separate bag so that it doesn't get soggy.
5. Fresh Fruit with Peanut Butter or Almonds
Fresh fruits, such as apples, bananas, or pears, are easy to carry and contain fiber, vitamins, and minerals that are essential for energy and stamina. Pairing them with a small amount of peanut butter or almond butter is a delicious way to add healthy fats and protein to your snack. This combination will provide long-lasting energy and prevent cravings for sweets.
Tip: Take the whole fruit and cut it only when ready to eat to prevent it from oxidizing. The peanut butter can be stored in a small jar to make it easier to transport.
6. Popcorn Popped in a Pan
When prepared healthily, popcorn is a light snack full of fiber, which makes it a great option for controlling hunger without weighing you down. Prefer to pop popcorn in a pan with a little olive oil or coconut oil, and avoid microwave versions, which usually contain additives and high levels of sodium. Popcorn helps keep you feeling full and gives you the feeling of having a snack.
Tip: Make your popcorn the night before and store it in an airtight container. For extra flavor, try seasoning it with dried herbs like rosemary or oregano.
7. Homemade Cereal Bar
Homemade cereal bars are a healthier alternative to store-bought versions, as you control the ingredients and avoid excess sugar and preservatives. Use ingredients such as oats, honey, seeds and dried fruit to make a nutritious and energizing bar. This snack is ideal for those mid-afternoon hunger pangs, as it provides quick and long-lasting energy.
Tip: Make a larger batch of bars on the weekend and wrap them individually. That way, you'll have snacks ready for work days, always on hand and without the need for refrigeration.
8. Green Smoothie in a Thermal Bottle
Green smoothies are a refreshing and nutritious option, especially for hot days. Combining leafy greens, such as spinach or kale, with fruits such as apples or pineapple and a little coconut water creates a drink rich in fiber, vitamins and antioxidants. This type of snack is excellent for those looking for a light option, but full of nutrients.
Tip: Prepare the smoothie in the morning and keep it in a thermos to ensure it stays fresh until you drink it. If you prefer a creamier texture, add a frozen banana.
Plan Your Snacks Ahead of Time
To make your routine more practical, planning your snacks in advance is essential. Set aside time on the weekend to prepare your portions and store your snacks in reusable, airtight containers. This makes it easier to transport and avoids food waste, in addition to ensuring that you always have a healthy option available. Maintaining a routine of nutritious snacks makes a big difference in productivity and well-being at work, in addition to helping you avoid consuming less healthy and ultra-processed options.
A balanced diet is one of the best ways to take care of your health and keep your body and mind in full swing. With these tips, you can transform your work routine and boost your productivity with practical, delicious snacks rich in essential nutrients.
