5 simple and nutritious foods to boost productivity, energy during office hours |  Health

5 simple and nutritious foods to boost productivity, energy during office hours | Health

Maintaining high productivity at work is not only about efficient planning and execution, but also about a structured and healthy diet that can properly fuel your body and keep it active for long hours. Indulging in processed foods and high-calorie sugary treats can provide a temporary high, but can cause an energy crash in the hours that follow. Not thinking enough about what you eat during the day can drain your energy and reduce your productivity. There is no shortage of convenient and healthy snacks that can help you stay focused as well as give you constant energy. Ideal workplace snacks should include probiotics, protein, antioxidants, vitamins and minerals, healthy fats and complex carbohydrates to nourish your body. (Also Read | Office Interior Decorating Tips: 4 Top Color Palette Trends To Elevate Your Workplace Design)

From the hydration of buttermilk to the energy boost of a banana, discover how these simple, nutritious options can transform your workday (Freepik)

“Balancing a busy lifestyle can often lead to skipped meals and compromised health. Don’t let a busy schedule sap your energy. Start your day with the right fuel for maximum productivity. From hydrating buttermilk to banana energy boost, discover how these simple, nutritious choices can transform your workday,” nutritionist Lovneet Batra writes in her recent Instagram post.


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Batra shares a list of healthy foods that you can eat or consume when hunger strikes.

1. Buttermilk

When to eat: Noon, around 10-11am

Benefits and Nutrients: A natural probiotic, rich in whey protein, buttermilk keeps energy levels high and steady, satisfies hunger and promotes optimal hydration

Why it works: Buttermilk helps address dehydration that is often neglected during busy work hours

2. Like tea

When to eat: After a meal, to avoid afternoon slump

Benefits and Nutrients: Peppermint tea aids digestion and fights acidity, which can be aggravated by drinking too much tea or coffee

Why it works: Peppermint tea provides a refreshing lift and supports gut health, vital for maintaining focus and preventing discomfort

3. Banana

When to eat: Lunch or as an afternoon snack

Benefits and Nutrients: Banana maintains mental alertness and physical energy. It is full of potassium and natural sugars

Why it works: Provides a quick, nutritious energy boost without a crash, supporting sustained focus and performance

4. Roasted chana

When to eat: Perfect for the afternoon or as a pre-lunch snack

Benefits and nutrients: High in fiber and protein, roasted chana supports steady energy levels and satiety

Why it works: A healthy, crunchy snack that keeps you full, stabilizes blood sugar and prevents overeating

5. Pistachios

When to eat: Perfect for a late afternoon snack

Benefits and nutrients: Loaded with healthy fats, protein and antioxidants, pistachios support heart health and maintain healthy blood sugar levels.

Why it works: A guilt-free treat that satisfies your hunger while providing essential nutrients for long-term health.

Incorporate these foods into your 9-5 lifestyle for enhanced energy and focus and overall health. Remember that small changes can lead to big benefits in how you feel and how you perform at work, Batra adds.

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