Nutrition: You should grab these snacks in the office

When people have a stressful job, nutrition quickly gets neglected – which unfortunately also impacts their health. Too little food means less energy and you get tired faster, so it's important what meals and snacks you consume at the office. We'll show you foods with which you definitely can't go wrong!

What happens to your body if you eat too little

Eating regular, good portions is still difficult for many people. In Germany, despite good provisions and a decent income, many employees find it hard to eat enough during the day. Often, it's just a few snacks in the office that could make all the difference.

If you eat too little, it quickly affects your body. At work, for example, you'll experience the following negative aspects:

• Drop in performance – Food gives your body energy. If you eat too little, your performance immediately suffers. You'll feel significantly weaker in both everyday tasks and sports.
• Blood sugar level drops – Just a few hours after not eating, you'll feel your blood sugar level drop. This usually manifests as fatigue, concentration lapses, and dizziness. Even small snacks during office hours can provide relief.
• Cravings – If you haven't eaten anything or very little at work all day, your body will try to make up for this deficit in the evening. The result is, among other things, cravings, which quickly lead you to unhealthy alternatives.
• Poorer sleep – If you don't manage to eat enough in the evening either, your body puts the "hunger hormone" ghrelin on alert. The consequences are difficulty falling asleep or very restless sleep without a real deep sleep phase.
• Bad mood – Many people quickly get into a bad mood and become grumpy if they don't get anything to eat – and five cups of coffee won't help anymore. Small snacks in the office everyday prevent this.
• Muscles in danger – Are you an athlete and want to build and strengthen muscles? Then it's even more important to pay attention to your diet. You can only perform well in sports if you consume enough calories and compensate for your energy expenditure.

These are just some of the things that worsen if you consume too few calories. In general, it's not healthy, especially in the long run, not to meet your calorie needs, or not completely – and with healthy food. In the next sections, we'll show you which dishes and snacks you should choose at the office!

Tip: Do you want to learn more about sports & health in everyday working life? Then feel free to visit the Deskspace website, where you'll find numerous blogs on this topic. But now, back to office snacks!

Healthy & effective: These snacks are recommended for the office

The same principles apply in the office as to your personal diet: as healthy & balanced as possible. Of course, sweet snacks are also fine now and then, but they should remain the exception. But isn't "sugar doping" really effective in some cases? Here's a brief explanation.

If you grab a chocolate bar during your "midday slump," it briefly boosts your blood sugar level and you feel a bit more energetic – which is why many people think this snack is effective in the office. However, this blood sugar level then plummets just as quickly, and you're even more exhausted and tired. So you haven't gained anything!

Therefore, other snacks should be on the agenda in the office, for which, among others, the following criteria apply:

• As little fat as possible, as this quickly makes you tired.
• Avoid sugary foods for the reason mentioned above.
• Avoid meals that are heavy on the stomach, such as a roast.
• No excessively large portions, otherwise your body will digest for a long time and need a lot of energy.
• Too much salt dehydrates your body, as do very spicy meals – avoid them.

These effects make your workday more arduous than it already is. Therefore, you should opt for other snacks in the office that offer you real added value. Below, we'll show you some alternatives that you can enjoy every day with a clear conscience.

Healthy & quick snacks for the office

Nuts are one of the best snacks you can grab. They contain a lot of protein, unsaturated fatty acids, and complex carbohydrates, which keep you feeling full for a long time. Nuts come in countless different variations, so there's guaranteed to be something for every taste. A handful of nuts has about 200-250 calories (depending on how big your hand is :)) and can cover about ten percent of the energy needs of a normal adult. Together with other small snacks in the office spread throughout the day, you can easily reach your total calories!

Carrots are also very easy to prepare, as they don't require any real cooking. They contain many antioxidants, meaning they detoxify your body or help with it. They are also good for metabolism and eyes and are light on the stomach. Together with a light yogurt-based dip, you have a simple snack that you can take anywhere.

It's important that you still pay attention to your total calories, as this office snack is relatively low in calories.

Oats are also a very good choice when it comes to a small snack at work. This food does require some preparation, but even that is done within a few minutes. They contain a lot of vitamin B1 and B6, which strengthens the nervous system and metabolism. In addition, important nutrients are enclosed in the small flakes, making them an even better office snack. If you combine them with natural yogurt, you also take in important lactic acid bacteria – the perfect snack for in between!

Last but not least, a real classic: the hard-boiled egg. This is also perfect as an office snack, as it keeps you full for a long time and is rich in important protein. In addition, an egg contains important vitamins and high-quality fatty acids, especially for athletes it is often the number one choice. You can, for example, put the egg on wholemeal bread, cut it into a salad, or simply eat it as is – a true all-rounder!

Tip: When buying eggs, pay attention to the farming method. Well-kept chickens lay eggs of higher quality, and it's also the better choice for your conscience!

With these snacks, you can't go wrong in your office routine! They keep you full for a long time and are full of important vitamins and nutrients. However, not only this is important for a healthy office routine, but also your movement and your workplace. Ergonomic office furniture from Deskspace is therefore something you should definitely take a closer look at.

At Deskspace, we offer high-quality, affordable height-adjustable desks and healthy ergonomic stools. Feel free to visit our website; the Deskspace customer service also looks forward to hearing from you with any questions!