Sitting at the desk for many hours makes many people often feel tired and craving food. In times of high work pressure, snacks such as biscuits, french fries, chocolate or soft drinks are often chosen for convenience. However, these foods mainly contain refined sugar and unhealthy fats, which only help you stay awake for a short time and then quickly cause fatigue and increase empty calories intake into the body.
According to Dr. Archana Batra, a nutrition and diabetes education expert (India), eating snacks is not a bad habit if you choose the right food. She said that snacks rich in protein, fiber and healthy fats help maintain stable blood sugar, thereby limiting drowsiness and lack of concentration at work.
Why are healthy snacks important?
Eating healthy snacks does not mean eating less or strict dieting, but maintaining a stable energy level throughout the working day. Currently, many people skip meals or eat at irregular times, leading to eating snacks more often. If you choose inappropriate foods, blood sugar can fluctuate erratically, causing mental fatigue and affecting work performance.
Dr. Batra emphasized that the reasonable combination of protein and fiber in snacks helps the brain maintain alertness, supports concentration and controls hunger more effectively.
Healthy snack options
Instead of sweet cookies, you can choose nuts such as almonds, walnuts, pumpkin seeds, or sunflower seeds. These foods are rich in protein and healthy fats, helping to provide stable energy.
French fries can be replaced with roasted chicken beans or roasted makhana seeds. These are crispy snacks, lower in calories and richer in fiber, helping to feel full for longer without causing weight.
Sugary yogurt should be replaced with pure yogurt combined with fresh fruits such as apples, papayas or berries. This combination both supplements beneficial bacteria for the intestines and limits sugar consumption.
When you crave sweets, fruits served with peanut butter or almond butter are a more suitable choice than processed chocolate, helping to balance natural carbohydrates with protein and healthy fats.
Instant noodles can be replaced with boiled eggs or sliced paneer cheese. These are quality protein sources, helping to maintain energy and feeling full during working hours.
Sugary drinks or energy drinks should be replaced with homemade coconut water or lemonade, which helps replenish water and essential electrolytes.
Finally, pastries can be replaced by a mixture of nuts, cereals and a small amount of homemade dried fruit, which helps provide stable energy and support brain activity.
