If you’re very busy at work and feeling stressed, it’s not unusual to neglect the quality of your diet, and it may often seem easier to grab whatever snacks you can find nearby.
However, eating a healthy diet while you work can have a significant effect on your mood and sense of wellbeing, leaving you less likely to feel stressed or depressed as a result of your workload so it’s worth giving some thought to the quality of the foods you eat when you’re busy.
Here are six snacks to boost your mood and energy levels, making you happier and more productive throughout the day:
1) Brazil nuts
Brazil nuts are one of the best sources of selenium which helps fight against depression, irritability and tiredness. Just three Brazil nuts can provide you with 100 per cent of your daily intake of selenium. They’re a perfect snack when combined with fruit, or eat them on their own.
2) Green tea
Drinking green tea will help to regulate your blood glucose levels, keep you alert and hydrated and help to manage sugar cravings. Swap one or two of your daily coffees for green tea and you’ll feel much more alert and happier.
3) Dark chocolate
The darker the chocolate you eat, the better. A small square of dark chocolate can cause the brain to release endorphins and boost serotonin levels to improve mood.
4) Tuna or salmon
Mounting evidence says that omega-3 fatty acids, found in abundance in fish such as salmon, herring, sardines, and tuna, may help ease depressive symptoms. Tinned salmon or tuna tastes great when combined with a salad and a drizzle of olive oil or balsamic vinegar.
Eggs contain a nutrient called choline, thought to help with cell membrane function, which relates to mood and energy levels. It’s also high in protein, meaning you’ll feel full for longer and be less likely to have sugar cravings later in the day.
Rich in potassium and B vitamins, bananas can provide your body with a more sustained release of energy and can help make you feel full, keeping blood sugar and energy levels stable and your mood positive. This is particularly effective when you combine bananas with a handful of nuts or a teaspoon of seeds.
Which of these items can you weave into your routine today or tomorrow and then make them part of your regular routine?