Snacking during the morning and after lunch is crucial to maintain focus and productivity at work. Selecting snacks that provide a balance of nutrients, including complex carbohydrates, healthy fats, and protein, is essential for keeping your brain sharp throughout the workday. According to Sarah Heckler, MS, RD, a dietitian with Anne Till Nutrition Group in Raleigh, North Carolina, it's important to choose brain-boosting snacks over empty calorie options like candy, excessive coffee, or sugary carbohydrate snacks. Here are five snack ideas recommended by nutrition experts to support optimal brain function at work.
1. Greek yogurt
Most offices have a fridge — and this snack choice is an easy way to stay on a healthy track.
"Greek yogurt is high in protein, which can help keep you feel full and provide a steady release of energy," said Heckler.
Shop for your snacks at work as you would any other groceries — and make sure that Greek yogurt, nuts and seeds and other healthy food choices are on your list. (iStock / iStock)
She suggested adding some blueberries, strawberries, or raspberries for extra flavor and antioxidants, which she noted may improve cognitive function.
2. Nuts and seeds
Almonds, walnuts, and pumpkin seeds are rich in omega-3 fatty acids and antioxidants, which support brain health, said Heckler.
These types of snacks are stored well in your desk drawer or handbag — and can also work well for on-the-go jobs.
3. Hummus with veggies
Hummus is a good source of protein and healthy fats, said Heckler.
Hummus can be paired "with carrot sticks, cucumber slices or bell pepper strips for a satisfying and nutritious snack," said one expert. (iStock / iStock)
"Pair hummus with carrot sticks, cucumber slices, or bell pepper strips for a satisfying and nutritious snack," she said.
4. Whole grain crackers and cheese
Taking a snack break can recharge your afternoon, especially when your snack offers a blend of nutritional benefits.
"Whole grain crackers provide complex carbohydrates — and cheese offers protein and healthy fats," Heckler said.
The best part of this snack choice is you can mix and match crackers and cheese varieties so you don’t fall into a snack rut.
5. Apple and peanut butter
Great snack picks are a balance of carbs, healthy fat, protein, and fiber, and the apple and peanut butter combo fits the bill, said Julie Lopez, RD, owner of Virtual Teaching Kitchen and based in New Jersey.
Research shows that eating nutritious foods like fruits and vegetables throughout the day boosts brain power, mood, engagement and productivity. In addition to creating a better snack plan, stay hydrated throughout the day by drinking plenty of water (iStock / iStock)
Packaged sliced apples and individual peanut butter cups can make this snack option a cinch.
Picking better snacks has impactful benefits
Research shows how 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 recommended. "Dehydration can negatively impact cognitive function," she said.
Also, keep your snack breaks snack-sized.
"Portion control is also important to avoid feeling sluggish after snacking," Heckler said.