Usually around 11 am or 4 pm your energy levels start to crash and all you can think about is your lunch break or going home at the end of the day. It’s normal to feel that way because after four or five hours without eating your body has digested the food you had and your mind starts to slow down. Most of you will turn to caffeine for an energy boost, but how much tea or coffee can you really consume. What you really need at this point is a nutritional snack that’ll tie you over till your next meal. And it’ll also provide you the energy boost you need to stay productive.

The question is what do you snack on? What you eat doesn’t just impact your health and weight, it affects your productivity. So while you may be conscious of the calories or carbohydrates you’re in-taking, you may also want to make sure you’re eat snacks that’ll give you the necessary energy boost and be healthy.

What you eat at work is heavily reliant on the time and thought you put into preparing your snacks. Unfortunately, most of us run towards quick snacks that aren’t really healthy or going to provide us the energy we need to sustain our productivity. However, by investing time and effort in your diet you’ll not only benefit with energy boosts in the short run, but stay healthy in the long run.

I’ve compiled a few healthy and nutritional snacks options that you can easily keep with you when you’re running low on energy.

1. Nuts

While you may be tempted to grab a bag of chips, swap them for nuts which are a crunchy healthy alternative. Nuts are full of heart-healthy fats, protein, fiber, vitamin E and omega-3s. However, nuts are very easily overeaten which poses the risk of consuming high calorie counts. An ounce of nuts can give you about 170 calories. The best way to consume nuts is to weigh out an ounce portions (about 24 almonds) and stick to that for the day. Mix up your choice of nuts from walnuts or almonds daily so have a variety.

2. Hummus

Hummus is a great source of calcium, iron, soluble fiber and protein. The fiber that hummus provides is known to lower cholesterol and prevent heart diseases. You could even compliment it with veggies like carrots or celery to add crunch and some carbohydrates. Whether you make your own or grab one from a grocery store, hummus is an excellent energy booster.

3. Yogurt

There’s a pretty good chance your office has a refrigerator where you can stash a few snacks. Nothing gives you a bigger energy boost than yogurt. Many yogurts are made using “good bacteria” which is great for your digestive tract. Also, yogurt contains probiotics and offers protein, calcium, vitamins, potassium and magnesium. All in all there’s nothing better than yogurt. You could even sprinkle some cereal on top to add some carbs into your snack.

4. Fruits

Ok so this may sound like stating the obvious but fruits really that good. From them you get vitamins, antioxidants, fiber, and lots of hydration. Choose from any that you like – apples, bananas, oranges or berries are easy to take along with you to work. Now if you really want a burst of energy have your fruits with peanut butter. What it adds is healthy monounsaturated fat and protein which stabilizes blood sugar. The energy you feel after having this will make it your go-to snack!

5. Popcorn

While popcorn goes hand-in-hand with a movie, it can be a great office snack as well. Popcorn provides you volumes of fiber that make you “feel” full. And being whole grain it’s healthier than cookies or pretzels. The best part is with microwave popcorn bags available they’re easy to carry with you to work. And let’s not forget everyone loves popcorn, which makes them superb meeting or discussion time snacks. Enjoy these, guilt-free!

Have a favorite, go-to snack that keeps you alert and boosting with energy? Do share them.

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