Modern office life dictates its rhythms: meetings, deadlines, phone calls, work at a computer and an incessant stream of tasks. In this whirlwind of affairs, it is easy to forget about the main thing - about their own well -being and level of energy, which largely depend on nutrition. Lunch is not always able to organize properly, and a dense breakfast often gives way to a hurry. It is at such moments that snaps come to the rescue - small meals that can support strength and charge the brain.
But not every snack is useful: cookies, chocolate, chips, sweet bars and other products that give short -term pleasure, but not giving the body the necessary recharge are often used. How to choose snacks consciously? How to find a balance between taste, convenience and benefit? Let's figure it out together.
1. Maintaining energy and concentration
Work in the office is, first of all, mental work. Our brain requires a constant influx of energy, and glucose serves its source. However, it is important not just to get energy, but to do it evenly, without sharp jumps. Sunnings consisting of simple carbohydrates (sweets, buns) give a quick, but short -term vigor, which follows a decline. Useful snacks, on the contrary, provide a stable blood sugar level, helping to maintain concentration longer.
2. Prevention of overeating
If you do not have a snack between the main meals, it is likely that a person will be too hungry for dinner or dinner. This often leads to overeating, a feeling of heaviness and fatigue. Small, but nutritious snacks allow you to approach dinner in a calm state, eat exactly as much as necessary.
3. Element of self -care
In the bustle of affairs, it is easy to forget about your own needs. Regular, conscious snacks are a way to show yourself care, to remind you that health and comfort are important components of successful work.
1. Convenience and compactness
At the workplace, there is no time or the ability to arrange a full -fledged snack with the serving. Therefore, it is important to choose those products that are convenient to store and quickly eat. The packaging should be airtight, and the products - not getting your hands and documents. Portable packaging, small containers and hermetic bags are good.
2. Balance of nutrients
The perfect snack should combine carbohydrates, proteins and healthy fats. Such a combination helps to maintain satiety longer and stabilizes the level of energy.
Examples of balanced snacks:
3. At least sugar and salt
Many store snacks contain hidden additives: sugar, glucose-fruit syrup, flavor amplifiers. These components cause sharp jumps in energy and do not benefit. It is better to give preference to natural products without unnecessary ingredients. Read the composition: The shorter and clearer it is, the better.
4. Individual preferences
Each person is unique: someone likes salty, someone sweet, someone prefers vegan products, and someone-protein snacks. It is important to choose what brings pleasure and does not cause discomfort. A snack should not be a punishment - he must please.
Nuts and dried fruits
Almonds, walnuts, cashews, dates, dried apricots, raisins - all these are rich sources of energy, vitamins and beneficial fats. The main thing is to remember the portion: a handful of nuts or a mixture of dried fruits weighing up to 30–40 g - this is the optimum.
Fruits and berries
Apples, bananas, pears, grapes, blueberries, raspberries are tasty, useful, convenient. They can be cut in advance and put in a container, or you can just take it entirely with you. The main thing is not to forget to wash before use.
Vegetable sticks
Carrots, celery, bell pepper, cucumbers are an excellent alternative to chips and snacks. With humus or yogurt sauce, such sticks become a full -fledged snack.
Yogurts and dairy products
A small glass of kefir, Greek yogurt, ash -backed - excellent sources of protein and calcium. You can supplement them with berries, chia seeds or nuts.
Whole grains
They are crispy, satisfying and suitable as the basis for different toppings - from cottage cheese with greens to slices of avocado. Convenient for storage, do not take up much space.
Homemade snacks
The bars prepared in advance from oatmeal, honey and nuts, vegetable chips of cabbage Cale, mini-tubers-all this can be done on the weekend and take with you to the office.
1. Preparation in the evening
If you know that tomorrow there will be a loaded day, collect a container with a snack in advance. This will not take much time, but will save you from the temptation to buy something harmful.
2. Personal office stock
Store small portions of nuts, bread offs, yogurt packaging in the office refrigerator in the table - this is always at hand and saves time.
3. Joint initiatives
You can invite colleagues to introduce the practice of a “healthy table”-where everyone brings something useful: fruits, vegetable sticks, nuts. This will strengthen the team spirit and help to diversify the diet.
The choice of useful snacks is not just a meal. This is an important element of office culture, an attentive attitude to yourself and the ability to make everyday life a little easier and more pleasant. Conscious snacks help maintain clarity of the mind, performance and good mood.
Creating a healthy habit of snacking wisely, you invest in your own effectiveness and well -being. After all, even a small break with a cup of tea and a handful of nuts can become the moment of rebooting, inspiration and confidence that you are keeping your life under control - even in the rhythm of a large office.
