Long work hours—whether in an office or from home—often lead to mindless snacking, especially during that late-afternoon slump. When energy dips, it’s tempting to reach for something quick and comforting, like chips or sweets from the vending machine or kitchen drawer.
But according to nutritionists, those quick fixes can do more harm than good. Snacks high in sugar cause a rapid spike in blood sugar levels, followed by a sharp drop. “Some people fall into a cycle: sugar, coffee, more sugar—and the body ends up completely drained,” says Beth Czerwony, a nutritionist at the Cleveland Clinic.
Healthy Snacks That Fuel Your Workday
The key is not to cut out snacks entirely, but to make smarter choices. Experts recommend combining protein with complex carbohydrates to maintain steady energy throughout the day. Here are some options that are both nutritious and satisfying:
- Yogurt with whole-grain cereal
- Boiled egg or cottage cheese with fruit
- Rice cakes with natural peanut butter
- A handful of nuts and fresh or dried fruit
- Unsalted popcorn
- Roasted chickpeas or edamame
As Czerwony puts it, “Carbohydrates are like kindling, and protein is like firewood. You need both for long-lasting energy.”
Preparation Is Everything
Planning ahead can help you avoid reaching for less healthy options. Prepping simple snacks like chopped vegetables, fruit, or a few slices of cheese can go a long way. Even small touches—like a portable mini cooler or fun food containers—can make healthy snacking more appealing.
One real estate employee in Los Angeles shared her routine of preparing fruit and seed smoothies each night for the next day. “It helps me work better without feeling hungry or losing energy,” she says.
Sweets Aren’t Off-Limits
An occasional slice of birthday cake at the office won’t derail your healthy eating. The key is balance and being mindful of your choices.
The goal is to let indulgent snacks be the exception—not the rule. This way, you can enjoy what you love in moderation while keeping your energy up and feeling good throughout the day
source: lifo.gr
