Many of us know that mid-afternoon slump when focus wanes and productivity drops. Thankfully, more businesses are adding healthy micro markets in the workplace, giving employees a convenient option for a quick energy boost.
Micro markets, the small but mighty office corner stores, offer a variety of snacks. For an energy boost, focus on three essential elements: protein, complex carbohydrates, and healthy fats. These nutrients will be your best allies. In this post, we’ll explain why these elements provide energy and how to find them in your micro-market options.
Criteria for Selecting Energy-Boosting Foods
Protein. This macronutrient is crucial for maintaining steady energy levels. Eating protein helps slow down the absorption of sugars in your bloodstream, making it less likely to experience those dreaded energy spikes and crashes. Think of it as your secret weapon for all-day energy.
Complex carbohydrates. Unlike simple carbs like sugary snacks, complex carbs break down more slowly in your body. This gradual process provides a steady stream of energy rather than a quick burst followed by a crash.
Healthy fats. Don’t be afraid of fats; they’re essential for maintaining energy levels and brain function. Your brain is composed of 60% fat and requires healthy, unsaturated fats to function at its best.
Top Food Options for Maximum Energy
Now that we can see how important protein, complex carbs, and healthy fats are for energy, let’s look at what your potential options are in your micro market so you can make a quick pick on your next visit:
Protein-Rich Options
- Greek yogurt: This creamy, versatile snack is high in protein and can be easily paired with fruit for a healthy and satisfying snack.
- Hard-boiled eggs: These make for a convenient and portable option that’s packed with protein.
- Nuts: Whether you prefer almonds, cashews, or peanuts, these crunchy snacks are rich in protein and healthy fats.
Complex Carbohydrate Choices
- Whole grain snacks: Look for options like granola bars or crackers made with whole grains for sustained energy release.
- Fresh fruits and vegetables: These nutrient-dense foods provide complex carbohydrates and various vitamins and minerals to support overall health.
Healthy Fats for Sustained Energy
- Avocado: This creamy fruit is high in monounsaturated fats and is known for its heart-healthy benefits.
- Nut butter packs: Single-serving nut butter packs made from almonds or peanuts make for an easy, on-the-go snack rich in healthy fats.
- Trail mix: A mix of nuts, seeds, and dried fruits providing a balance of protein, complex carbs, and healthy fats for sustained energy.
Final Tip for Effective Selection
When choosing snacks from your micro-market, check the label for protein, carbs, and fat. Opt for a healthy balance of these macronutrients for sustained energy.
Look for snacks with 5-10 grams of protein per serving to stabilize blood sugar and maintain energy. For healthy fats, choose options with 5-15 grams of unsaturated fats. For carbs, pick foods with at least 3 grams of fiber per serving, indicating complex carbs that provide lasting energy. Avoid snacks high in added sugars.
Making strategic food choices can significantly impact our energy levels throughout the day. With the convenience of micro markets in the workplace, we now have access to healthier snack options that can help us stay focused and productive. Choose wisely and enjoy the energy boost you’ll get from eating your tasty and nutritious micro-market snacks!