To maintain high productivity at work, it is important not only efficient planning and execution, but also a structured and healthy diet that provides the body with adequate energy and maintains vitality for a long time. Eating too many processed foods or high-calorie sugary treats can give you a temporary high, but can cause a drop in energy later in life. Not thinking enough about what you eat during the day can drain your energy and reduce your productivity. There are many easy-to-make, healthy snacks that can help you stay focused and have sustained energy. The ideal workplace snack should contain probiotics, protein, antioxidants, vitamins, minerals, healthy fats, and complex carbohydrates to nourish your body. (Also Read | Office Interior Decoration Tips: 4 Top Color Palette Trends to Elevate Your Workplace Design)
“Balancing a hectic 9-to-5 lifestyle can often lead to neglected eating and compromised health. Don't let a packed schedule drain your energy. Maximize your productivity. Start your day with the right energy to boost your energy. From buttermilk hydration to energy boosting bananas, see how these simple, nutritious choices can transform your work day. Discover what you can do,” writes nutritionist Rovneet Batra in a recent Instagram post.
Healthy 9-5 Snacks
Batra shares a list of healthy foods that you can munch on or consume when hunger strikes.
1. Buttermilk
Drinking time: Morning, around 10am to 11am
Benefits and Nutrients: A natural probiotic and rich in whey protein, buttermilk keeps energy levels high and stable, satisfies hunger and promotes optimal hydration.
Why it works: Buttermilk helps prevent dehydration, which is often ignored during busy workdays.
2. Mint tea
When to take: After lunch, to avoid afternoon slump
Benefits and Nutrients: Mint tea aids in digestion and fights acidity, which can be exacerbated by excessive consumption of tea or coffee.
Why it works: Mint tea boosts your mood and supports gut health, which is important for staying focused and preventing discomfort.
3. Banana
When to consume: As a morning or afternoon snack
Benefits and Nutrients: Bananas maintain mental alertness and physical energy.Rich in potassium and natural sugars
Why it works: Provides a quick, nutritious boost of energy without the crash, supporting sustained focus and performance.
4. Roasted chana
When to consume: Ideal as a mid-afternoon or pre-lunch snack
Benefits and Nutrients: Rich in fiber and protein, roasted chana supports sustained energy levels and satiety.
Why it works: A healthy, crunchy snack that keeps you full, stabilizes blood sugar levels, and prevents overeating.
5. Pistachio
Timing of consumption: Ideal for a late afternoon snack
Benefits and Nutrients: Rich in healthy fats, protein, and antioxidants, pistachios support heart health and maintain healthy blood sugar levels.
Why it works: A guilt-free snack that satisfies hunger pangs while providing essential nutrients for long-term health.
Incorporate these foods into your 9-to-5 lifestyle to boost your energy, focus, and overall health. Remember, small changes can have big benefits in how you feel and perform at work, Batra adds.
