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The COVID-19 pandemic forced many of us to work from home, and it became easy to fall into unhealthy habits, such as snacking on junk food while sitting in front of the computer for hours. However, snacking can actually be a good thing if you choose the right foods.
Smart snacking can help you stay energized and focused and can even boost your productivity. So, let’s check out the top 10 foods to snack on while working from home.
10 Foods to Boost Your Productivity
Berries
Berries are packed with antioxidants, which can help improve brain function and memory. They're also low in calories, making them a great option if you're trying to watch your weight. You can eat them alone or add them to yogurt or oatmeal for a tasty and nutritious snack.
Berries help in controlling free radicals, which can cause damage to cells if their levels increase, leading to oxidative stress. Berries contain various plant compounds like anthocyanins, ellagic acid, and resveratrol that offer cell protection and can reduce the risk of diseases. A study found that commonly consumed fruits like blueberries, blackberries, and raspberries, along with pomegranates, have the highest antioxidant activity.
Nuts and Seeds
Nuts and seeds are a great source of protein, which can help keep you feeling full and focused. They're also packed with healthy fats and fiber, which can help regulate blood sugar levels. Almonds, cashews, walnuts, Sunflower seeds, Chia seeds are all great options for snacking.
According to research, nuts are rich in antioxidants, specifically polyphenols, which can help neutralize free radicals that may cause cell damage and increase the risk of disease. A study suggests that walnuts have a stronger ability to fight free radicals compared to fish. The antioxidants present in walnuts and almonds can also safeguard the fats in cells from being damaged due to oxidation.
Carrots
Carrots are rich in vitamins A and C, which can help boost your immune system and keep your skin healthy. They're also low in calories and make a great crunchy snack. Pair them with hummus for an extra protein boost.
Greek Yogurt
Greek yogurt is high in protein and low in sugar, making it a great option for a filling snack. You can add fruit or granola for extra flavor and nutrition. It is a helpful food item that can enhance bone health as it contains an abundance of calcium and protein. Protein plays a vital role in bone health, too. Greek yogurt is protein-rich, and it can help you feel fuller for longer. According to research, probiotic yogurt consumption can have positive effects on mental health. A study conducted in 2016 revealed that individuals who consumed 100 grams of probiotic yogurt daily or took a probiotic capsule experienced reduced levels of depression, anxiety, and stress compared to those who did not.
Dark Chocolate
Dark chocolate is a great source of antioxidants, which can help improve brain function and reduce inflammation. It's also been shown to improve mood and reduce stress levels. Just be sure to choose a high-quality dark chocolate with at least 70% cocoa. It is rich in antioxidants such as polyphenols, flavanols, and catechins. Studies have shown that the polyphenols in dark chocolate, when combined with other foods like almonds and cocoa, can help reduce certain forms of LDL cholesterol.
Hummus and Veggies
If you're looking for a quick lunch or a snack to keep you going until dinner, hummus is a savory delight that never disappoints. This dip is made from mashed chickpeas and tahini, along with olive oil, lemon juice, garlic, and other ingredients. Hummus is a versatile spread, dip, or condiment that offers a range of nutrients such as protein, fiber, and unsaturated fats. It is a great source of protein and fiber, and it pairs perfectly with veggies like carrots, celery, and bell peppers.
Hard-Boiled Eggs
Eggs that are hard boiled are a valuable source of protein, providing 13 grams in just two large eggs. Choosing a protein-rich snack can help you feel full and satisfied until your next meal. The reason is that protein takes more time to digest compared to carbohydrates, which means that snacks containing protein can help you feel full for a longer period of time. Additionally, protein plays a significant role in regulating blood sugar levels, which helps keep your energy levels steady. Consuming a meal or snack that contains protein helps to avoid spikes and crashes in blood sugar levels that may occur when you consume a snack that is heavy in carbohydrates. Hence, the high protein content in eggs helps to keep you energized and satisfied between meals.
Popcorn
When popcorn is air-popped and lightly seasoned, it is a healthy snack option as it is a whole grain that is high in fiber. High-fiber whole grains have been linked to a lower risk of health problems such as heart disease, diabetes, and some cancers. According to federal dietary guidelines, half of all grains consumed should be whole grains, because popcorn is also a good source of fiber and contains more fiber per serving than whole-wheat bread. Not just that, popcorn is also an inexpensive and stable snack option that is tasty and fairly low-risk in terms of health. Popcorn is also a food that can aid in weight loss because of its high fiber content, low calorie count, and low energy density, which contribute to its high satiety. Therefore, popcorn is a good option for people struggling to eat adequate fruits, vegetables, or other whole grains.
Apple Slices with Almond Butter
Apples are a great source of fiber, while almond butter provides protein and healthy fats. Together, they make a delicious and nutritious snack that will keep you feeling full and energized. The small snack may appear uncomplicated, but it provides a significant nutritional boost, with 34% of the recommended daily intake of calcium and 19% of the recommended daily intake of iron. To make it, you will need an apple, almond butter, sliced almonds, walnuts, and dark chocolate chips. Cut the apple into circular slices and spread almond butter on each slice before adding sliced almonds, walnuts, and dark chocolate chips on top.
Trail Mix
Trail mix is a popular snack item consisting of granola, nuts, seeds, and dehydrated fruit. Additionally, certain variations may comprise popcorn, cereal, sweets, or chocolate chips, along with a blend of flavors and seasonings such as sea salt, garlic powder, thyme, cinnamon, and paprika. It is convenient and portable, making it an ideal option for people on-the-go, whether they are traveling, hiking, or on a road trip. Moreover, trail mix can be personalized by swapping in preferred ingredients to cater to individual preferences. It allows experimentation with new ingredients to add diversity to one's diet. Additionally, trail mix consists of several high-protein components, like nuts and seeds that are rich in heart-healthy fats that can decrease high LDL (bad) cholesterol levels, which is a risk factor for heart disease, according to studies.
