Friends who sit in the office all day should avoid eating too much for each meal, otherwise, it's not easy to digest while sitting, which will bring a lot of burden to the stomach and intestines... But what if you're hungry after lunch when you only eat until you're 70% full? Below, the editor will introduce several essential office snacks. When you're hungry, take some out to eat. It can not only replenish energy but also relieve fatigue!
Peanuts
Nutritional highlights of peanuts: The rich linoleic acid content in nuts can help ensure smooth blood flow to the brain; they are also rich in protein and vegetable oil, which can satisfy hunger when your stomach is "growling." Office workers who are used to sitting for long periods might as well prepare nuts like peanuts, walnuts, and almonds. Sitting at a desk for a long time significantly increases the risk of cardiovascular diseases, and regularly eating nuts like walnuts can greatly reduce this risk.
Consumption principle: Peanuts are also relatively high in fat, so pay attention to your intake to avoid weight gain.
Seaweed
Nutritional highlights of seaweed: Seaweed contains a variety of vitamins and minerals, with a particularly high iodine content. Regular consumption can prevent skin dullness, dry hair, and slow growth caused by iodine deficiency, reduce fat accumulation in the body, and prevent hypertension and coronary heart disease.
Consumption principle: This thin snack won't make you fat because it contains almost no fat and has very few calories!
Tofu Pudding (Dried Tofu)
Nutritional highlights of tofu pudding: The outstanding nutritional benefit of tofu pudding is its high calcium content. The biggest feature of tofu pudding is its balanced nutrition, with sufficient but not excessive amounts of protein, fat, and carbohydrates. According to measurements, every 100 grams of tofu pudding contains 336 kcal of energy and 731 mg of calcium, while the fat content is less than 16 grams, so you can eat a lot without gaining weight.
Consumption principle: If you miss a main meal, eating some tofu pudding is a great way to satisfy your cravings and hunger. A vacuum-sealed, individually-packaged piece of five-spice tofu pudding weighs about 20 grams. Eating two or three pieces as a snack can supplement 40% of your daily calcium needs.
Beef Jerky
Nutritional highlights of beef jerky and spiced beef: Spiced beef or beef jerky is rich in protein, contains some heme iron, and is also relatively high in zinc, selenium, and various B vitamins. It can tonify the spleen and stomach, strengthen muscles and bones, and replenish qi and blood. Compared to small packs of spiced beef, beef jerky contains less moisture and salt. Additionally, the nutritional value of spiced beef is roughly half that of beef jerky of the same weight, but its sodium content is twice as high.
Consumption principle: These two snacks are suitable to eat when your stomach is empty.
Ready-to-eat Fruit and Vegetable Chips
Nutritional highlights of ready-to-eat fruit and vegetable chips: Pineapple chips and banana chips, which were once all the rage, are now considered the least healthy option among various ready-to-eat fruit and vegetable chips, as they are relatively high in energy and sugar. Nowadays, apples, carrots, and even shiitake mushrooms and ginger can be processed into delicious ready-to-eat snacks, produced using low-temperature vacuum drying technology, which minimizes the loss of nutrients in fruits and vegetables.
Consumption principle: Eating too much is not beneficial, as fresh fruits and vegetables are always the best for supplementation.
Preserved Plums (Huamei)
Nutritional highlights of preserved plums and olives: Both preserved plums and olives can relieve coughs, reduce phlegm, promote saliva secretion, and quench thirst. The rich organic acids in plums and olives can promote the secretion of digestive juices, aiding digestion. Therefore, they are suitable for eating between meals or after meals, not when you are extremely hungry. Preserved plums and olives can also freshen your breath, making them an indispensable part of the office snack list!
Consumption principle: Eat 2-3 pieces a day, after meals.
Dark Chocolate
Nutritional highlights of dark chocolate: Among all chocolates, dark chocolate has the lowest sugar and fat content. It is converted into glucose and enters the bloodstream, releasing energy slowly in the body, causing blood sugar to return to fasting levels only after 2-3 hours. Therefore, eating a piece of chocolate when hungry is much more effective than cookies or cake.
Consumption principle: For people with an interval of 5-6 hours between meals, eating two pieces of dark chocolate (2cm x 4cm in size) about 3 hours after the first meal can quickly relieve hunger.
Coffee
Nutritional highlights of coffee and milk: Some people cannot drink milk or simply dislike its taste. However, it's hard to give up the nutritional value of milk, which is rich in calcium with a high absorption rate. Some people like to drink coffee but choose three-in-one instant coffee packets. The "three-in-one" is a mix of hydrogenated vegetable oil, white sugar, and coffee powder. The hydrogenated vegetable oil contains trans fats that are harmful to cardiovascular health, and you also have to drink all that sugar along with it.
Consumption principle: Prepare a glass of low-fat milk (with 2/3 less fat than whole milk), add a small spoonful of coffee powder, and sweeten it with a safe sweetener like Tai Gu sugar or Baer sugar.
Green Tea
Nutritional characteristics of green tea: The caffeine in tea not only helps to refresh the mind, but the vitamin C, vitamin E, especially the tea polyphenols it contains, have anti-radiation effects. For office workers who are "together day and night" with computers, radiation is a worrying "by-product."
Consumption principle: When you feel irritable and don't want to drink plain water, or have a craving for cola, try substituting it with a cup of clear tea.
Oatmeal
Nutritional highlights of oatmeal: Oatmeal can provide energy from complex carbohydrates and also brings soluble or insoluble dietary fiber, balancing the day's nutritional structure. When you feel down due to work, you might as well brew a packet of oatmeal. It is high in fiber, which slows down digestion, continuously supplying carbohydrates to the bloodstream, helping the body obtain a steady stream of energy, and keeping blood sugar levels high, thereby preventing dizziness, memory loss, and reduced work efficiency. Additionally, supplement more vitamins related to brain and nerve metabolism, such as B vitamins, which are abundant in brown rice and whole wheat. Raw oats that require long cooking are definitely not suitable for the office, while instant pure oatmeal has been pre-cooked and can be enjoyed after just 2-3 minutes in the microwave. Some people find pure oatmeal too bland to swallow, so you might as well mix it with milk and honey to enhance the flavor. From a nutritional standpoint, minimally processed whole grain products have the highest nutritional value.
Consumption principle: If you miss a main meal, you might as well have a bowl of oatmeal porridge.