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Brain Boosting Snack Ideas for Work

March 3, 2015 by Dean Simmons, Registered Dietitian

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It can be tough to stay energized at work, especially when the midday slump hits. This low-energy time of the day is when many of us seek out a boost from the caffeine and sugar found in coffee and muffins or sugary drinks and chocolate bars. These combos may taste good but they won’t carry you far.The midday slump can be a result of feeling bored, tired, dehydrated or hungry. Use the checklist below to help get you re-energized. If you’re not hungry, a bit of activity, some fresh air and a glass of water might be all you need.

Your “beat the midday slump” checklist:

  • Refuel: Eat a healthy snack
  • Rehydrate: Wash your healthy snack down with a glass of water
  • Get active: Get up and move around to get your blood pumping oxygen to your brain and body

If you are hungry, try these energy-boosting snack ideas; they’ll fuel your brain and keep you going until supper time.

Snack Ideas:

  • Sliced carrots and peppers with a hummus dip
  • Apple slices and peanut butter (2 tbsp)
  • Low fat Greek yogurt with fresh or frozen blueberries or raspberries
  • Unsalted almonds or peanuts (1/4 cup) with dried apple slices, figs or apricots
  • Whole grain crackers with sliced cheese
  • Cottage cheese with canned pineapple or peaches
  • Plain popcorn with cashews (1/4 cup) and dried cranberries
  • Ants on a log (celery sticks filled with nut butter and topped with raisins)

The carbohydrates (sugars and starches) in fruit and whole grains fuel your brain and keep you on your toes. The proteins in yogurt, cheese, eggs, hummus, nuts and nut butter help slow digestion and keep you feeling full for longer. And, the fibre in vegetables, fruit, whole grains, hummus, nuts and seeds will keep you feeling satisfied and improve digestion.

March is Nutrition Month! Find helpful videos and fact sheets with great tips on “Eating 9 to 5!” on the Dietitians of Canada website. Have a great snack idea? Post a comment and let our readers know what healthy snacks get you back on track at work.


Related blogs

Healthy Eating at Meetings

Recommended resources

Healthy Families BC: At Work
Healthy Families BC: Vending Machines
Eat Smart Meet Smart
Dietitians of Canada: Nutrition Month 2015, Eating 9 to 5!

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