1. Nuts and dried fruit
Nuts and dried fruit make for a healthy, non-perishable snack mix.This filling combo has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbs from dried fruit. What’s more, both foods are loaded with fiber that can help keep you full between meals.
2. Brown Rice Cakes and Avocado
Brown rice cakes are an excellent, shelf-stable snack for the office. One brown rice cake (19 grams) provides 14 grams of carbs and 4% of the Daily Value (DV) for fiber for only 60 calories (5).
Avocados are high in healthy fats and fiber. Slicing or spreading the mashed fruit on a rice cake makes for a very satisfying snack (3, 6 Trusted Source).
Be sure to look for rice cakes that are made with only rice and salt and don’t have unnecessary ingredients.
3. Apples and peanut butter
Apple slices with natural peanut butter make for a delicious, satisfying snack.
Peanut butter contributes protein and healthy fats, while apples are high in fiber and water, making them particularly filling. In fact, 1 medium apple (182 grams) is over 85% water and has more than 4 grams of fiber (12).
4. Homemade granola
Granola keeps well in your desk drawer for a quick snack.
As most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body, it’s best to make your own (15Trusted Source).
Simply combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey, spread the mix out on a lined baking sheet, and bake for about 40 minutes at low heat.
This combination is wholesome, balanced, and rich in complex carbs, fiber, and healthy fats. Plus, the soluble fiber in oats may help lower cholesterol levels and improve heart health.
is a great choice for a meal because it’s packed with the optimal kind of fatty acid–and more than half of your brain is fatty acids. Salmon is also full of omega-3s, B-vitamins, iron and protein, all of which help with memory retention, build focus and buttress reasoning.
are another terrific brain food and may actually amplify the effects of darkly hued berries, according to Joseph. The nuts contain a significant amount of protein, as well as omega-6 and omega-3 fatty acids, vitamin E and vitamin B6. Some research shows they also work to balance serotonin levels in the brain, which controls both mood and appetite.
7. Blueberries, blackberries, pomegranates
other dark-colored fruits are what neuroscientist James Joseph at the Human Nutrition Research Center on Aging at Tufts University calls “brain berries.” These fruits, he says, contain deeply pigmented flavonoid phytochemicals known as anthocyanidins. They turn important genes on or off in brain cells, making those cells very responsive to incoming messages from other cells, and promoting the growth of new nerve cells. Dark berries protect against memory lossand act as anti-inflammatory agents to protect your heart and brain.
8. Dark-chocolate-covered nuts
Dark-chocolate-covered nuts are a nutritious, sweet treat that you can enjoy at the office.
In particular, dark chocolate is rich in antioxidants that can fight molecules called free radicals that damage cells and are linked to various chronic diseases. Plus, nuts contribute protein and healthy fats that can help fill you up.
Look for brands that don’t contain added sugars and use dark chocolate with at least 50% total cocoa content, as it has more antioxidants than other varieties.
9. Spiced cashews
Spiced cashews make for a highly nutritious snack. They contain heart-healthy fats, as well as vitamins and minerals. What’s more, these nuts are rich in the antioxidants lutein and zeaxanthin that are vital for proper eye function.
In fact, high intakes of lutein and zeaxanthin have been linked to a lower risk of age-related macular degeneration (AMD).
To make this tasty treat, toss raw cashews in olive oil, cumin, chili powder, and ginger. Spread them on a lined baking sheet and bake in the oven at 165℃ for 12–15 minutes.
10. Chia pudding
Chia pudding is usually made with chia seeds, milk, vanilla, fruit, and a sweetener.
Chia seeds are incredibly nutritious and high in omega-3 fatty acids, fiber, iron, and calcium. In fact, 2 tablespoons (35 grams) of chia seeds provide over 16% of the DV for calcium and 32% of the DV for fiber (62).
Some studies in humans suggest that adding chia seeds to your breakfast may help increase feelings of fullness and reduce calorie intake, which may aid weight loss (63Trusted Source).
To make chia pudding, combine 3 tablespoons (40 grams) of chia seeds with 1 cup (240 ml) of milk in a glass jar. Add sliced fruit, pumpkin seeds, a bit of maple syrup, and vanilla extract. Let it sit in the fridge overnight and grab it on your way to work in the morning.
11. Roasted pumpkin seeds
Roasted pumpkin seeds are a portable and shelf-stable snack that you can keep at your desk.
Just 1/4 cup (30 grams) of pumpkin seeds has 180 calories, 3 grams of fiber, 15% of the DV for iron and 14 grams of filling fat, most of which is from heart-healthy unsaturated fats. They’re also particularly high in the immune-boosting mineral zinc (54, 55Trusted Source, 56Trusted Source).
To make roasted pumpkin seeds, toss raw seeds in olive oil and sea salt. Lay them out on a lined baking sheet and bake for 45 minutes at 300℉ (150℃).
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