Snacks in the morning and after lunch are important at work because they help you maintain focus throughout the workday.
To keep your brain sharp during the workday, it’s important to choose snacks that provide a balance of nutrients, including complex carbohydrates, healthy fats, and protein, says Sarah Heckler, MS, RD , a registered dietitian with Anne Till Nutrition Group in Raleigh, North Carolina, says. told FOX Business.
Dietitians say to choose these brain-stimulating snack ideas instead of empty calories like candy, another cup of coffee or opting for sugary snacks that are high in carbs.
Check out these five things.
1. Greek yogurt
Most offices have refrigerators, and this snack choice is an easy way to maintain a healthy diet.
Heckler says Greek yogurt is high in protein, which can help you feel full and provide steady energy.
She suggests adding some blueberries, strawberries or raspberries for added flavor and antioxidants, which she notes can improve cognitive function.
Almonds, walnuts and pumpkin seeds are rich in omega-3 fatty acids and antioxidants, which support brain health, says Heckler.
These types of snacks store well in your desk drawer or bag and can also be suitable for work on the go.
3. Vegetable hummus
Hummus is a good source of protein and healthy fats, says Heckler.
Pair hummus with carrot sticks, cucumber slices or bell pepper strips for a satisfying and nutritious snack, she says.
4. Crackers and whole grain cheese
Snack breaks can recharge your afternoon, especially when your snack provides many nutritional benefits.
Heckler says whole-grain crackers provide complex carbohydrates and cheese provides protein and healthy fats.
The best part about this snack choice is that you can mix and match the crackers with the cheeses so you don’t end up in a snacking situation.
5. Apple and peanut butter
Julie Lopez, RD, owner of Virtual Teaching Kitchen and based in New Jersey, says great snack options are a balance of carbs, healthy fats, protein and fiber, while incorporating Apple and peanut butter fit the bill.
Packaged sliced apples and individual peanut butter cups can make this a solid snack choice.
Choosing better snacks has positive effects
Research shows that eating nutritious foods like fruits and vegetables throughout the day boosts brainpower, mood, engagement and productivity.
In addition to creating a better snack plan, stay hydrated throughout the day by drinking plenty of water, Heckler recommends.
Dehydration can negatively impact cognitive function, she says.
Also, keep your snack breaks moderate.
Portion control is also important to avoid feeling sluggish after snacking, Heckler said.
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