When View bloghunger strikes at work, it’s easy to head to the vending machine for a sugary snack. The first few bites taste good. Then your blood sugar spikes and crashes, leaving you shaky and tired. And you’ve missed the opportunity to pick a snack with any nutritional benefits.
With a little forethought, you can reach for a delicious snack that will satisfy your hunger, increase your focus, provide you with sustained energy, and boost your long-term brain health instead.
NUTS
An ounce of nuts (approx. 23 almonds) is rich in hunger-satisfying protein and monounsaturated fats. Almonds contain Vitamin E, which may help to prevent cognitive decline, and walnuts are full of brain healthy Omega-3’s and inflammation-reducing polyphenols. Pistachios are high in the antioxidant lutein.
HUMMUS AND CARROT STICKS
Hummus is high in fiber and protein, with a good mix of fats. Combine a few tablespoons of hummus with some carrot sticks, which are full of fiber and rich in Vitamin A and lutein, a compound thought to fight inflammation and reduce age-related memory deficits.
HARDBOILED EGGS
High in protein and healthy fat, eggs also contain selenium, proven to help your mood, and Vitamin B12 to protect against brain atrophy. The yolks are rich in choline, an essential micronutrient that helps maintain cell membranes and manufacture neurotransmitters in the brain.
BANANAS
Bananas are high in fiber to keep you feeling full. They contain magnesium to boost brain function and amino acids to keep you calm and focused. Bananas also contains loads of potassium, which helps reduce stress by regulating blood pressure.
HALF AN AVACADO
Avocados are packed with monounsaturated fats, which are a building block for cell membranes and will keep you feeling full. They’re also a superfood, containing lutein, folate, Vitamin K, potassium, and more. Just cut down the middle, remove the pit, and scoop out with a spoon.
OLIVES
Like avocados and the extra-virgin olive oil they are used to make, olives contain the monounsaturated fats that are a great for your brain and heart. Olives are also a great source of brain-healthy polyphenols, which have been linked to a reduced risk of dementia.
LARABAR (link is external)
Larabar makes delicious non-GMO whole food bars from unsweetened fruits, nuts, and spices. Varieties of Larabar include Key Lime Pie, Cashew Cookie, and Chocolate Coconut Chew. Each flavor of Larabar contains naturally occurring fiber, protein, and healthy fats, and they’re easy to eat at your desk.
TUNA
Tuna fish is rich in Omega-3’s, which may help slow cognitive decline, and has very high levels of B6 vitamins. B6 has been linked to cognition, memory and brain health, and all of the B vitamins are great for balancing your mood.
BLUEBERRIES
Blueberries aren’t just delicious; they are an excellent brain food. Research suggests that the flavonoids found in blueberries can improve memory and general cognitive function, and even slow the advance of Alzheimer’s and Parkinson’s diseases.
GREEK YOGHURT
Greek yoghurt has twice as much protein as other yoghurts, as well as calcium, which can calm anxiety and agitation, and a good mix of healthy, brain-building fats. It also has plenty of potassium, zinc, and Vitamins B6 and B12.
With a little forethought, you can reach for a delicious snack that will satisfy your hunger, increase your focus, provide you with sustained energy, and boost your long-term brain health instead.
NUTS
An ounce of nuts (approx. 23 almonds) is rich in hunger-satisfying protein and monounsaturated fats. Almonds contain Vitamin E, which may help to prevent cognitive decline, and walnuts are full of brain healthy Omega-3’s and inflammation-reducing polyphenols. Pistachios are high in the antioxidant lutein.
HUMMUS AND CARROT STICKS
Hummus is high in fiber and protein, with a good mix of fats. Combine a few tablespoons of hummus with some carrot sticks, which are full of fiber and rich in Vitamin A and lutein, a compound thought to fight inflammation and reduce age-related memory deficits.
HARDBOILED EGGS
High in protein and healthy fat, eggs also contain selenium, proven to help your mood, and Vitamin B12 to protect against brain atrophy. The yolks are rich in choline, an essential micronutrient that helps maintain cell membranes and manufacture neurotransmitters in the brain.
BANANAS
Bananas are high in fiber to keep you feeling full. They contain magnesium to boost brain function and amino acids to keep you calm and focused. Bananas also contains loads of potassium, which helps reduce stress by regulating blood pressure.
HALF AN AVACADO
Avocados are packed with monounsaturated fats, which are a building block for cell membranes and will keep you feeling full. They’re also a superfood, containing lutein, folate, Vitamin K, potassium, and more. Just cut down the middle, remove the pit, and scoop out with a spoon.
OLIVES
Like avocados and the extra-virgin olive oil they are used to make, olives contain the monounsaturated fats that are a great for your brain and heart. Olives are also a great source of brain-healthy polyphenols, which have been linked to a reduced risk of dementia.
LARABAR (link is external)
Larabar makes delicious non-GMO whole food bars from unsweetened fruits, nuts, and spices. Varieties of Larabar include Key Lime Pie, Cashew Cookie, and Chocolate Coconut Chew. Each flavor of Larabar contains naturally occurring fiber, protein, and healthy fats, and they’re easy to eat at your desk.
TUNA
Tuna fish is rich in Omega-3’s, which may help slow cognitive decline, and has very high levels of B6 vitamins. B6 has been linked to cognition, memory and brain health, and all of the B vitamins are great for balancing your mood.
BLUEBERRIES
Blueberries aren’t just delicious; they are an excellent brain food. Research suggests that the flavonoids found in blueberries can improve memory and general cognitive function, and even slow the advance of Alzheimer’s and Parkinson’s diseases.
GREEK YOGHURT
Greek yoghurt has twice as much protein as other yoghurts, as well as calcium, which can calm anxiety and agitation, and a good mix of healthy, brain-building fats. It also has plenty of potassium, zinc, and Vitamins B6 and B12.
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