The versatile, healthiest snacks are – naturally – fresh vegetables and fruits. The easiest way to prepare vegetables as lunch at work is to cut up carrots, peppers (in different colors!), celery, radishes, or whole cherry tomatoes. Fruits can be chosen seasonally, and all year round apples, pears, bananas, oranges, kiwis, grapefruits, and tangerines are great. However, ff low-calorie fruits and vegetables do not satisfy our hunger, we can choose an easy to prepare and transport more filling snack.
Natural yogurt with muesli
Natural yogurt provides protein and carbohydrates that satisfy hunger and give us energy. It is rich in calcium, potassium, cultures of probiotic bacteria, zinc, and vitamins B2, B6, and B12, which affect the proper functioning of the nervous system and help counteract the influence of stress factors.
Natural yogurt contains only 60 kcal in 100 g. It is a nutritious snack when combined with muesli, a mixture of cereals, seeds, dried fruit, and nuts. You can prepare your own muesli, adding your favorite health-promoting ingredients (e.g. bran, chia seeds, amaranth, sesame, flax, pumpkin, and sunflower seeds). Then we also have full freedom in choosing cereal - in addition to oatmeal, let's experiment with rye, barley, or millet flakes.
If you decide to buy a ready mix of muesli, pay attention that the ingredients are natural and unprocessed. Muesli should not contain additional sugar - the sweetness from dried fruit is just enough. The fibre content of 10 g per 100 g will have a positive effect on metabolic processes and the feeling of satiety after the snack, and the fat content should not exceed 10 g per 100 g. Even the ready mix of muesli can be enriched with our preferred additional ingredients - especially recommended is young barley, which will reduce the calorie content of the mix and increase the fiber content.
Peanut butter with apples
It is true that peanut butter is calorific (about 600 kcal per 100 g) and contains high amounts of fat (about 50 g per 100 g). However, a high-quality peanut butter - that is, consisting almost exclusively of grated peanuts or walnuts - will provide fuel for the brain, which is crucial for us when our energy is down at work.
Peanut butter is rich in unsaturated fatty acids, which contribute to fat burning and give a long-lasting feeling of satiety. They also lower blood cholesterol levels and help reduce the risk of heart disease, including heart attacks. In peanut butter, we can also find B vitamins, which are important for the optimal health of the nervous system, vitamin A, which contributes to the proper development of the bones and the eyesight, and vitamin E, which is needed for the proper functioning of the cardiovascular system and the metabolism. Peanut butter also provides niacin and folic acid (which help the digestive and nervous systems to work efficiently) and easily digestible vegetable protein.
A good idea for a snack at work is to spread peanut butter on apple slices. The result is an original combination of flavors that will satisfy your hunger and help you concentrate on the day's challenges.
Cooked seeds of soya, chickpeas, or beans are a good source of protein, but also carbohydrates. They also provide calcium, iron, zinc, and iodine as well as B vitamins. The lecithin found in legumes has a beneficial effect on the nervous system and the brain improves concentration and enhances memory. Regular consumption of this snack will also lower cholesterol and triglyceride levels and benefit the kidneys - the diuretic effect of legumes helps cleanse the body of harmful substances such as toxins and heavy metals.
The preparation of this snack is very important - the seeds should first be soaked for about 12 hours, and cooked preferably with fennel seeds or marjoram, which will help prevent bloating after eating them. Put the cooked and cooled seeds into a small food container to take them to work.