You need food to fuel and make the brain work to be productive at work and achieve your goals. Nutritional and healthy foods can help increase your memory and concentration. And if you love snacking, you are more likely to find reasons to eat several times throughout the day in the executive office space you rent. Sitting and eating isn’t always a great combination, but with the right foods, it can be the perfect boost without harming your health.
Eating the right foods can help sharpen the mind, give plenty of energy, and most importantly, the right food will boost your productivity. You may think it is just another reason to eat more, but it is common knowledge that Glucose provides the brain with energy to stay focused and alert. Almost everything you consume turns into glucose.
Thinking of stuffing your face with cookies and ice cream? Probably not the best idea, as fun as it would be. Studies have shown that foods are not processed in the same way. For example, eating foods high in sugar quickly releases glucose, so you will get an instant spurt of energy, followed by a crash. Just like drinking coffee, after grabbing a cup from the office space you rent during “Free Coffee Fridays”, you may notice you’ll immediately feel energized, but after a few hours, you will feel sluggish and sleepy more than ever. It is always important to evaluate the effect of the choices of your food, particularly when productivity is at stake.
Below are 10 healthy foods to snack on in the office:
Eggs
Since breakfast is the most important meal of the day, choosing the right food to eat is crucial. Eggs are a staple of everyone's breakfast. Not only is it delicious, but also packed with good cholesterol. It is an excellent source of protein and B vitamins, which help speed up reaction time and improve memory. Just be conscious if you’re going to be around others as egg breath isn’t the most attractive.
Almonds
Almonds are on-the-go snacks and are packed with healthy fats, proteins, and essential calories to help you through an exhausting day at work. Almonds increase focus and help curb your appetite, making them an ideal snack if you want to maintain or lose some weight.
Bananas
A single banana has enough glucose and carbohydrates to keep you feeling full longer and help you stay productive throughout the day. Whip up some banana pancakes with chocolate fillings before you go to the office for a delicious but guilt-free snack.
Water
Technically, water is not a snack, but it is very important for the function of the human body. Water does not quench your thirst; it also plays a big role in your overall health and productivity. It is recommended to drink 8 glasses of water every day, since the human body is made up of 80% of water, and the brain depends highly on hydration. Drinking a lot of water not only increases energy but also improves mental flexibility.
Apples
As the saying goes, “An apple a day keeps the doctor away”. Apples are packed in antioxidants and natural sugars, which make them yummy to eat and more effective in boosting your energy than coffee. Eat them with your favorite peanut butter, and you have the perfect mixture of protein and carbohydrates to keep your mind bright and your energy high.
Blueberries
Blueberries are rich in antioxidants and are known to fight disease and curb food cravings. It also helps improve cognitive ability. According to the University of Reading, kids who consume blueberries regularly display increased cognitive improvement and are more focused than kids who have consumed fewer blueberries. Not to mention that blueberry smoothies are very refreshing and can alleviate sweet cravings.
Whole Grains Snacks
Today, there are a lot of whole grains protein snacks on the market. Whether it's quinoa, farro, or millet. Whole grains are packed with complex carbohydrates and fiber that aids with weight loss. Whole grains are also well-known for giving you B vitamins and B12 to boost blood flow to the brain. It is a focus-boosting fuel that helps cognition and productivity.
Avocados
Avocado toast, anyone? You contemplate if you want to pay an extra dollar, but avocado is all worth it. In addition to being tasty, researchers found another reason to love avocado. According to a study, the consumption of monounsaturated fats, in which avocados are high, contributes to the production of brain protection cells known as astrocytes. These cells perform many tasks, from synaptic support, axon guidance, blood flow, and the control of blood barriers in the brain.
Tuna
Tuna contains vitamin B6, which is essential to prevent and treat ADHD, a common disorder that results in hyperactivity, inattention, and impulsivity. Lack of B6 also leads to lethargy and depression – and when you don’t feel normal, it is hard to be productive. Pair your tuna sandwich with ice-cold sweet tea for a nutritious and tummy-friendly snack.
Sunflower Seeds
Yes, they might be cumbersome to eat, but sunflower seeds are filled with amino acids, antioxidants, vitamins, and healthy fats. Sunflower seeds can also make you happy by converting amino acids into serotonin, which helps elevate mood and fight off the feeling of irritability.
Conclusion
There is a well-known mantra, “You are what you eat”, so make sure you choose foods that are good for you. Your performance in the workplace is directly affected by the food you eat. When it comes to nurturing your body and brain, you need to practice good nutrition. Choosing a healthy snack full of nutrients like almonds and blueberries can help improve your brainpower. Do not settle for bland “healthy” snacks, whip up some tasty and nutritious foods to get you through the day.