Eat well to fuel a productive and successful workday, and make sure that you bring food that can keep your mind and body active and focused. Planning ahead and packing nutritious snacks that support that goal will keep you focused and productive throughout the day.
Fish is one of the least preferable items to bring into work as it can quickly become unpleasant if reheated, while sunflower seeds can be noisy and messy to consume.
Prosciutto
Prosciutto is an essential element in cheese boards and grazing spreads, but it also shines as an unexpected ingredient in many delicious dishes. The rich but delicate flavor of prosciutto adds depth to pastas, pizzas, sandwiches and appetizers alike.
Prosciutto may not be budget-friendly, but it’s definitely worth splurging on. If the high-end prosciutto price tag is out of your price range, opt for locally sourced varieties; meat should smell both sweet and salty when prepared correctly.
Salt draws out blood and prevents bacteria growth, making this dish safe to eat raw. Paired with cheese it becomes a luxurious gourmet snack: Mozzarella di bufala and Parmigiano Reggiano are popular combinations; other hard cheeses such as Pecorino Romano and ricotta also work well. Prosciutto makes an excellent addition to ragu sauce as its melt-in quality enhances flavors while simultaneously creating depth of flavor in this hearty meal.
Salsa
Salsa is an extremely versatile food, adding depth of flavor to any dish it touches. While most commonly associated with dipping chips in it, salsa can also be served on salads, meat entrees and even desserts as a topping or accompaniment. Depending on its ingredients and style of preparation, salsa can range from light and refreshing to hot and spicy depending on its ingredient mix.
Homemade salsas should feature an assortment of vegetables, spices and herbs for an engaging flavor profile. Incorporating healthy fats as well as vitamins A and C from tomatoes and chili peppers are key components for creating great homemade sauces.
Some salsas can be enjoyed raw and coarsely chopped; other types are cooked to reduce liquid content and mellow out flavors. Salsa macha, commonly found at Mexican restaurants, is an example of such a salsa; its ingredients are combined and stirred until reaching an ideal consistency that can be spooned over food items.
Oatmeal
One cup of oatmeal at home offers 166 calories and nearly 4 grams of dietary fiber to keep you regular, as well as beta-glucan, which has been said to lower cholesterol levels. Look for recipes featuring low-fat milk, fruit and nuts. Avoid varieties tailored towards children as these usually contain more sugar.
Oatmeal pairs perfectly with savory ingredients as well, such as sauteed or oven-roasted veggies and herbs, an egg, beans, lentils or tofu for protein, and avocado for healthy fat. Furthermore, oatmeal can even serve as an alternative to bread crumbs when making meatballs and casseroles!
Keep a stash of nonperishable foods in your desk drawer or locker to avoid snacking on unhealthy food at work. These might include canned soup, two-minute rice packs, nuts and seeds as well as low-fat dressing chutney or sauces.
Popcorn
While it can be easy to grab a bag of chips, healthier choices include hard-boiled eggs, unsalted nuts, unsweetened yogurt and plain popcorn – each food option provides low kilojoules while high fibre intake. Stay hydrated throughout the day by drinking plenty of water.
Popcorn is made of kernels of corn filled with starch that form a hard shell. When cooked without adding too much butter and salt, popcorn offers an ideal snack with 31 calories per cup as well as some protein and fibre benefits.
Popcorn is an excellent source of whole grains, which have been linked with lower rates of heart disease and diabetes. Popcorn also boasts many essential minerals like calcium, potassium and magnesium and provides valuable antioxidants such as lutein zeaxanthin and polyphenols.
Greek yogurt
Yogurt is an ideal source of high-protein snacks that provide essential nutrients such as calcium, iodine and probiotics, while providing soluble fibre that aids digestive health. Enjoy an indulgent Greek-style yogurt bowl (or smoothie) topped with fresh fruit, nuts and honey drizzle for a truly delectable treat!
An energy-boosting, focus-enhancing diet at work will keep you energised, focused and productive. If your work requires being on the move for long stretches of time, plan ahead by prepping healthy meals at home that can easily be transported with you.
Packing your lunch can save both money and health risks associated with takeaway options. Prepare healthy snacks such as nuts, seeds, ready-made salads, two-minute rice packs and canned tuna or salmon, then pack these in an easily accessible drawer or locker in order to reduce risk of mindless overeating and mindless munching. Take breaks away from your computer for meal time to reduce mindless snacking or overeating.
Egg muffins
Breakfast egg muffins are an easy, satisfying breakfast that will start your day right. Simple to make and can even be prepared ahead of time for quick grab-and-go convenience, these egg muffins boast nutritious ingredients like bacon, eggs and cheese for an ideal start to any day – not to mention being quick and convenient when reheating them in either your microwave or oven!
Add any type of meat and vegetables you prefer; spinach, tomato and broccoli are excellent choices that add both flavor and nutrition. Also look for deli meat that has lower sodium and nitrate levels such as those found at Whole Foods or Trader Joe’s.
For these muffins, heat a large skillet on medium-high heat and use crumbled sausage to brown evenly until no longer pink, drain any excess fat, combine beaten eggs, sausage and other ingredients and pour into greased muffin cups, filling each one about 3/4 of the way full so there is room for rising.
