One of the biggest challenges faced by most of us at the workplace is the dip in energy level and the corresponding crash in productivity. The instinct to deal with it is by grabbing that sugary beverage or packet of chips.
But, with new social media posts on the bad effects of consuming too much refined sugar and harmful food additives popping up almost every day on your feed– it is impossible to gulp down your regular energy drink or tear open the chips packet without guilt.
In fact, A review study published in ScienceDirect notes that unhealthy snacks high in energy, sugar and salt and low in nutrients adversely impact oral health and blood pressure and cause diabetes and obesity.
Hence, your obsession with energy-dense, high sugar and salty snacks to deal with lower energy levels is detrimental to your health in the long run.
Even if you are aware of all these, and want to follow mindful snacking, the trickiest part is fishing out healthier options from the market that is overwhelmed with highly processed junk food.
So, to make your job easier, here is a list of healthy snack options to consider-
1. Almonds
Almonds are one of the oldest and healthiest nuts consumed by mankind. Almonds contain healthy fats, essential vitamins like Vitamin E and Vitamin B, and minerals such as copper, magnesium and calcium.
1 0z or 23 whole kernels of almonds (28.35g) provide 164 kcal and 3.54 g dietary fibre.
According to Studies published in Pubmed, the frequent consumption of almonds is related to a decreased risk of obesity, hypertension, metabolic syndrome and diabetes. In addition to being nutritious, almonds are easy to store, long-lasting and convenient to eat from the office.
2. Banana
The bananas are great energy boosters, plus they also help to beat stress. The bananas are excellent energy boosters because they are a source of natural sugar, and they contain dietary fibre, which slows down the digestion of sugar.
Bananas also contain vitamin B6, which is good for the brain, and vitamin C, which supports immunity. Additionally, it's a source of manganese and potassium both essential for overall health.
A medium-sized banana (118 g) provides 105 kcal.
According to various studies, eating bananas helps to manage weight, reduce obesity and decrease the risk of diseases like hypertension.
3. Dry Fruit Laddu / Energy Balls
Remember the happiness of opening the snack box packed by mom at school?
Well, those snacks were made with kitchen ingredients and wrapped in motherly care. One such recipe you can pack as an office snack is dry fruit laddu. These desi energy balls are perfect energy boosters to gorge on to get over the sluggish evenings.
The dry fruit laddus are made with nuts, seeds, dates, jaggery, whole wheat flour and ghee. The Dates contain iron and carbohydrates, which give energy and are a healthier alternative to refined sugar. Studies indicate that the dates are anti-diabetic and help to prevent many diseases.
4. Home Baked Carrot Sticks and Sweet Potato
Make carrot sticks at home by baking carrots with seasoning of your choice. You can also eat it raw by cutting it up into stick-like slices with a healthy dip like hummus.
The carrots contain β-carotene, which is converted into vitamin A, but a higher amount of it is absorbed by the body from cooked carrots than raw ones. The 100g raw carrots contain 41 kcal.
Sweet potatoes contain calcium and vitamin A, and they are a healthier option compared to regular ultra-processed potato chips. Try baking instead of frying in oil to make it healthier.
5. Walnuts
Walnuts are another easy-to-carry superfood for guilt-free snacking.
According to studies from the National Library of Medicine, the health benefits of consuming walnuts (1–2 oz per day) may include improved cognitive function and reduction in the risk of cardiovascular disease, depression, and type 2 diabetes.
Besides being packed with healthy fats, walnuts are a source of minerals like manganese and B vitamins. The 1 oz or 14 halves (28.35 g) of walnuts contain 185 kcal.
6. Apple
The apple fruits are easy to carry as a whole or as slices. The apples have high water content plus dietary fibre. They make filling snacks in between the meals.
Apples provide 52 kcal per 100g serving.
In addition to apples, you can also snack on seasonal and local fruits which are convenient to carry to the workplace.
7. Roasted Chana
The roasted chana or chickpeas are a crunchy and healthy snack option to munch away the weariness. Also called garbanzo beans, roasted chickpeas are a popular snack enjoyed in different parts of the world.
The chickpeas are high in protein, dietary fibre, iron and phosphorus and give 378 kcal per 100g (raw chickpeas).
You can roast chana with a seasoning of your choice and enjoy it during the snack break.
8. Mini Salads
You may be more accustomed to eating salads for breakfast or dinner. But salads can be a great snack option with sufficient portion control.
Try making a salad with vegetables like carrots, beets, and leafy greens and choose a healthy salad dressing. The best part about salads is they are easy to customize according to your taste and the availability of ingredients.
And many of your favourite veggies are way more nutritious compared to processed junk food. Try different types, like beetroot salads, avocado salads, leafy green salads, etc., to make snacking a refreshing experience every day.
9. Makhana
Makhana or fox nuts are a nutritious and delicious snack option. The makhana we consume are actually the puffed lotus seeds. In India, they are majorly grown in shallow water bodies of Bihar and are a good source of protein and carbohydrates. Additionally, they are low in fat.
Just roast the makhana with the ghee and seasoning of your choice. A dash of pepper and rock salt is enough to make ghee-roasted makhana yummy to munch on.
Remember to store it in an airtight container to avoid any spoilage.
10. Nuts and Seed Mix
If you are not obsessed with any single nut or seeds, then try a mix of assorted nuts and seeds. You can try adding walnuts, almonds, cashew nuts, pistachios, pumpkin seeds, melon seeds etc. You can enjoy the crunchiness and different flavours of nuts and seeds even without any additional seasoning.
11. Healthy Smoothies
Another good way to deal with exhaustion is by having healthy smoothies. Smoothies are consumed as meal replacements by many, but they can be a healthy snack option if the portions are controlled well.
There are plenty of Smoothie recipes but you need to pick one that suits your calorie requirements and nutritional needs.
A typical smoothie consists of base ingredients like yoghurt, milk and honey with soft fruits or veggies. You can try smoothies made of avocados, sweet potatoes and bananas.
A healthy smoothie is a good alternative to sugary energy drinks.
12. Nutritious Energy Bars
The most attractive thing about energy bars is their convenience to carry and eat. They are great office snacks to nibble on when you're hit by fatigue or hunger pangs at work.
But, it is important to pick healthier ones. Scrutinize the ingredient list before you buy. Remember the ingredients are always listed in descending order based on quantity used.
If the ingredients list is too lengthy and contains too many complex ingredients you are not familiar with, then it's a red flag.
Also, while reading the nutrition facts, check the serving size for which it is listed- because at the end of the day, whether calories or nutrients that go into your body depends on how much you actually consume, and it may not necessarily be the serving size mentioned in the pack.
Plan Well to Snack like Pro
It is always good to keep track of snacks you are eating and when and how much portion you are taking to ensure well-balanced nutrition at the workplace. Snacking is not only about energy boost and increased productivity, but it also means investing in your future health. So, better not to gamble on unhealthy office nibbles.
If you are looking for healthy energy boosters made only from healthy kitchen ingredients- that too based on grandma's recipes, check out our Dry Fruit LadduBar and it's now available in bite sizes too as Laddubar mini.
