Office workers, due to increasing mental exertion in their work, are often in a state of overload, so it is essential to pay attention to personal health and wellness methods. In addition to psychological adjustment and regular exercise, dietary adjustment is also a very important aspect. In this issue, we introduce some healthy snacks that office workers can eat during work breaks to safeguard their health.
First Place: Fruit
Surveys have found that most people do not eat the recommended two servings of fruit per day. In reality, if you don't eat fruit during the day, it's difficult to eat two servings at once after dinner. Therefore, it's a good idea to choose one serving of fruit as an afternoon snack.
Dried fruit is also an option. Besides choosing products with no added sugar, be mindful of portion control. For dried fruits like apricots or jujubes, eating about 3-4 pieces at a time counts as one serving. Then, have another serving of fruit after dinner.
Second Place: Whole Wheat and Grain Bread
Whole grain products, such as whole wheat and grain bread or toast, and high-fiber nutrition bars, are complex carbohydrates. They do not cause rapid fluctuations in blood sugar and are less likely to leave you feeling hungry.
About one slice of toast is a good portion. You can spread a small spoonful of honey or jam on it. If you choose commercial nutrition bars, opt for low-sugar, high-fiber products and limit them to 70-100 calories. Popcorn can also be an afternoon snack; it's better to choose a low-sugar variety.
Third Place: Nuts
For those who don't like sweets, you can choose raw, non-fried, and non-roasted peanuts, almonds, walnuts, and other nuts. They are rich in plant-based protein, healthy unsaturated fats, and fiber, which can provide a sense of fullness. Chew them slowly when eating.
Fourth Place: Yogurt
A small cup of yogurt or a bottle of yogurt, choose low-sugar, low-fat products for lower calories, and it's a good way to supplement calcium; you can also add some fruit to enhance the flavor.
Fifth Place: Vegetable Salad
A small cucumber, a few lettuce leaves, tomatoes, etc., add some dressing, pack it in a container, and bring it to the office as an afternoon snack to supplement the vegetable intake that office workers often lack from eating out.
Sixth Place: Tofu Pudding, Red (Green) Bean Soup
Tofu pudding and other bean products are good sources of plant-based protein. Red beans and green beans are also rich in fiber, which helps maintain a feeling of fullness. Limit the portion to no more than one bowl and add less sugar syrup to keep the calories from being too high.
Seventh Place: Roasted Sweet Potato
Sweet potatoes are not only deliciously sweet but also a super anti-cancer food with excellent nutritional value, rich in dietary fiber, protein, calcium, vitamin A, and B vitamins.
Eighth Place: Dark Chocolate
Chocolate is not only aromatic but also contains a large amount of antioxidants that are beneficial to health, but this is limited to dark chocolate with a high cocoa content (at least 65%, preferably 75% or more) and low sugar content. Have 1-2 pieces of dark chocolate in the afternoon with a small cup of coffee for a truly delicious treat.
Ninth Place: Seaweed, Nori
Low in calories and rich in minerals, it is recommended to eat a few pieces when you have a craving.
However, most commercial products are too salty and have a high sodium content, so it's best not to eat more than one small pack at a time. It's best to choose lightly salted, low-sodium products.