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4 tasty snacks that will keep you full of energy at work

We all know it too well – the dreaded after-lunch 3pm slump.

Many of us reach for the caffeine when our eyelids start getting heavier. This can actually be counterproductive, as it can greatly affect our quality of sleep that night.

These snacks are a smarter way to keep yourself full of beans all day – and are delicious too. Bonus.

1. Homemade granola your way

It’s deceptively simple to make your own granola at home – and an added benefit is that it can be popped into a mason jar or lunchbox to be kept fresh for a whole working week too. Switch up recipes depending on what you fancy, but use a tray and bake ingredients such as raw honey, oats, dried fruit, seeds, coconut oil… Endless variations and trial batches await. Oats, the main ingredient in many granola mixes, is a slow-release complex carbohydrate – helping to stabilise and slowly raise blood sugar, and keep you on form.

2. Protein balls

Another easy homemade treat to be stored at your desk. Mix oats, a nut butter of your choice, honey, seeds (such as chia or flax), and protein powder and shape into balls. Refrigerate for 30 minutes and they’re ready to eat. Eating foods that have a good protein to carbohydrate ratio such as these means that you’ll avoid the sugar crashes often associated with more carb-heavy snacks.

3. Blueberries and Greek yoghurt

A simple, yet energy-packed snack – with or without the protein-rich Greek yoghurt. Blueberries contain fibre, potassium, vitamin C and antioxidants, as well as helping you stay alert all afternoon.

Blueberries rank low on the glycemic index (GI), coming in at between 40 to 50 on the scale. (Foods have to be under 50 to be considered low-GI). Studies have shown blueberries can help regulate blood sugar in those with type-2 diabetes to boot.

4. Nut butters and apple

Nut butters are a delicious source of healthy fats and protein, as well as being an alternative to less healthy sweet snacks. You can think outside the box on this one – not just the tried and true peanut butter, but interesting alternatives like almond, cashew and hazelnut butters too. Spread it on some slices of apple and you’re good to go. As a bonus to being full of protein, nuts such as cashews and almonds contain magnesium, which is required for the body’s energy production.

Want more brain food? Check out more articles on nutrition on the VHI Blog.