Nutrition: You should grab these snacks in the office

When people have a stressful job, nutrition quickly gets neglected – which, unfortunately, also affects their health. Eating too little means you have less energy and get tired faster, so it's important what meals and snacks you eat at the office. We'll show you foods with which you're guaranteed not to go wrong!

What happens to your body when you eat too little

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

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

• Decrease 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 want to make up for this deficiency in the evening. The result is, among other things, cravings, which quickly lead you to unhealthy alternatives.
• Worse sleep – If you don't manage to eat enough even in the evening, your body puts the "hunger hormone" ghrelin on high alert. The consequence is 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 when they don't get food – even five cups of coffee won't help then. Small snacks in the office routine prevent this.
• Muscles at risk – Are you an athlete and want to build and strengthen muscles? Then it's even more important to pay attention to your diet. Only if you consume enough calories and balance your energy expenditure can you perform in sports.

These are just some of the points that worsen when you consume too few calories. In general, it is unhealthy, especially in the long run, not to meet your calorie needs, or not to meet them fully – and with healthy food. In the following sections, we'll show you which dishes and snacks are best to choose in the office!

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

Healthy & effective: These snacks are recommended in the office

In the office, the same principles apply 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 reach for a chocolate bar during your "midday slump," it briefly boosts your blood sugar level and makes you feel a bit fitter – 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 the following criteria apply, among others:

• 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 overly large portions; otherwise, your body will digest for a long time and need a lot of energy.
• A lot of salt dehydrates your body, just like very spicy meals – avoid it.

These effects make your workday more tedious than it already is. Therefore, you should opt for other snacks in the office that offer you real added value. In the following, 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 full for a long time. Nuts come in countless different varieties; there's guaranteed to be something for everyone's 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 throughout the day, you can easily reach your total calories!

Carrots are also very easy to handle, as you don't really need any preparation for them either. They contain many antioxidants, thus detoxifying your body or helping with it. In addition, they are good for metabolism and eyes and are hardly heavy on the stomach. Together with a light yogurt-based dip, you have a simple snack that you can take with you anywhere.

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

Oatmeal is also a very good choice when it comes to a small snack at work. While it requires some preparation, it can be done within a few minutes. It contains 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 snack in the office. If you combine them with natural yogurt, you also absorb important lactic acid bacteria – the perfect snack for in-between meals!

Last but not least, a real classic: the hard-boiled egg. It's also perfect as an office snack because 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's often the number one choice. You can, for example, put the egg on whole-grain bread, cut it into a salad, or simply eat it as is – a true all-rounder!

Tip: When buying eggs, be sure to 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 packed with 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 sitting stools. Feel free to visit our website; the Deskspace customer service will also be happy to help with any questions you may have!