Introduction: Do office ladies who sit for long hours have a habit of snacking? The editor and colleagues have our drawers full of snacks, and in this issue, we'll share these essential healthy office snacks with you all!
1. Oatmeal
Nutritional highlights of oatmeal:
Oatmeal provides energy from complex carbohydrates and also soluble or insoluble dietary fiber, helping to balance the day's nutritional structure. When you're feeling down due to work, why not make a packet of oatmeal? It's high in fiber, which slows down digestion, continuously supplying carbohydrates to the bloodstream, helping the body get a steady stream of energy, and keeping blood sugar levels high, thereby preventing dizziness, memory loss, and decreased work efficiency. Additionally, supplementing with vitamins related to brain and nerve metabolism, such as B vitamins, is beneficial; they are abundant in brown rice and whole wheat. Raw oatmeal that requires long cooking is definitely not suitable for the office, but instant pure oatmeal has been pre-treated with high heat and can be enjoyed after just 2-3 minutes in the microwave. Some may find pure oatmeal too bland to swallow, so you can mix it with milk or honey to enhance the flavor. From a nutritional standpoint, minimally processed whole grain products have the highest nutritional value.
Banana Oat Balls
2. Dehydrated Fruit and Vegetable Chips
Nutritional highlights of dehydrated fruit and vegetable chips:
Pineapple chips and banana chips, which were once all the rage, are now considered among the least healthy options in the various dehydrated fruit and vegetable chips, as they are relatively high in calories and sugar. Nowadays, apples, carrots, and even shiitake mushrooms and ginger can be processed into delicious ready-to-eat snacks using low-temperature vacuum drying technology, which minimizes the loss of nutrients in the fruits and vegetables.
Eating too many is not beneficial, as the best way to supplement vegetables and fruits is always to eat them fresh. If you don't like the taste of dehydrated chips, you can also choose to make your own fresh fruit and vegetable juices to get your nutrients.
Healthy Fruit and Vegetable Juice
3. Dried Tofu
Nutritional highlights of dried tofu:
The outstanding nutritional benefit of dried tofu is its high calcium content. The biggest feature of dried tofu is its balanced nutrition—it has protein, fat, and carbohydrates, with none lacking and none in excess. According to measurements, every 100 grams of dried tofu contains 336 kcal of energy, 731 mg of calcium, and less than 16 grams of fat, so you won't gain weight from eating it.
If you miss a meal, eating some dried tofu is a great way to satisfy both your craving and your hunger. A vacuum-sealed, individually packaged piece of five-spice dried tofu weighs about 20 grams. Eating two or three pieces as a snack can supplement 40% of your daily calcium needs.
Dried Tofu with Stir-fried Pork Slices
4. Beef Jerky
Nutritional highlights of beef jerky and braised beef:
Braised beef or beef jerky is rich in protein, contains some heme iron, and is also high in zinc, selenium, and various B vitamins. It can nourish the spleen and stomach, strengthen muscles and bones, and replenish qi and blood. Compared to small packages of braised beef, beef jerky contains less water and salt. Additionally, the nutritional value of braised beef is roughly half that of beef jerky of the same weight, but its sodium content is twice as high.
These two snacks are suitable for eating on an empty stomach.
Spicy Beef Jerky
5. 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, and it can also reduce fat accumulation in the body and help prevent hypertension and coronary heart disease.
This thin snack won't make you fat because it contains almost no fat and has very little energy!
Seaweed Margherita