Does the thought of healthy eating exhaust you? It may sound like a lot of pre-work; researching new and unknown foods, exploring uncharted grocery aisles, finding new recipes. Finding the time for this in the midst of our busy schedules can seem impossible. But it’s not.
Just like any life commitment, it takes dedication. And this one is worth it, especially if you’re confined to an office all day. It can be so easy to just grab snacks from the vending machine, like chips and a pop, and lunch from the local fast food joint or restaurant. But when you give up control of what you eat, you are not only stressing out your body, but your brain as well. Food fuels your brain too. If you are prone to feeling your energy and focus levels draining at work, you may be a culprit of feeding your brain too much junk.
Changing this habit isn’t as hard as you think. Here is a list of 8 foods that you should always have in stock for healthy eating at the office or anywhere. A lot of them can be stand-alone snacks and side-kicks; others can be used as or added to your main dish.
- Nuts. Nuts are the office-worker’s best friend! These bite-size beasts come packed with heart-healthy fats (like omega-3 fatty acids), proteins, fiber, vitamins, and minerals. A handful of them can keep you feeling full until your next meal and depending on the type of nut, can increase energy and boost brain power.
How to use- Buy them in bulk (freeze them if you need to) and fill pre-portioned baggies to grab and go to work.
Tip- Avoid nuts that are coated, packaged, or roasted in any flavor mix or oil. Look for raw or dry roasted nuts only.
- Avocados. Avocados are considered one of the healthiest foods out there. The list of their benefits goes on and on, but in short, they contain over 20 vitamins and minerals important to our nutrition, are loaded with heart-healthy fatty acids and fiber, and can even help lower cholesterol and prevent cancer. Not to mention, they have a delicious rich flavor and are very versatile.
How to use- Slice the avocado in half lengthwise with a paring knife. Remove the seed using a spoon. With the paring knife, slice cross-hatches into each half of the avocado cutting from the top to the inside of the hard skin. Scoop the flesh into a bowl with the spoon and leave in chunks or mash with spoon. You can use this “paste” to top toast or crackers sprinkled with a little lime juice on top, or it tastes great mixed with some low-fat cottage cheese. You can also add sliced avocados to salads and sandwiches or throw into a rice bowl with some beans, corn, and tomatoes. They even taste great just plain.
Tip- Leaving the seed in the avocado/mixture helps prevent it from browning
- Beans (legumes). Beans are a huge source of protein, and can be a great substitute for meat. They contain a high level of minerals and fiber, without the additional saturated fat that is in most animal proteins. Beans are great for your heart’s health-they can improve blood cholesterol, lowering your chances of heart disease. They also help you stay feeling satiated for longer periods of time.
How to use- Thoroughly rinse canned beans in a colander under the sink, removing all of the added liquid (which can contain a lot of salt) or make from scratch. Beans go great with a variety of other healthy foods. Mix with rice, in salads or pasta dishes, or with sautéed veggies.
- Blueberries. Blueberries are lower in sugar than a lot of the other berries out there, making them a healthier choice for snacking. They are packed with antioxidants and vitamins, and can assist with weight loss. They have also been shown to help prevent loss of memory and motor skills.
How to use– Blueberries are best eaten raw to absorb their benefits the most. Great by themselves in pre-portioned baggies for grabbing on the go or added to oatmeal or yogurt.
- Popcorn. You might be surprised to see this one on the list, but there is a catch. We are referring to plain, natural popcorn, not pre-packaged microwave popcorn covered in salt, butter, cheese, or caramel (sorry). But the natural stuff is a pretty tasty snack once you train your taste buds to ditch the desire for over salted or sweet foods. Popcorn is a whole grain, so you get all the benefits that come with it, like healthy oils, vitamins, protein, and minerals. It also provides a bit of extra fiber. The best part is if you eat it the clean way, it can be an awesome low-cal snack.
How to use- Air pop whole kernels or cook in oil. If you just can’t live without any additives, sprinkle with some sea salt and a small (we mean small) amount of butter. Fill pre-portioned baggies and keep in a cool dry place to have ready for snacking on the go.
- Dark leafy greens. The list just wouldn’t be complete without this top contender. We’ve been told our whole lives to “eat our greens” and for good reason. Leafy greens contain an abundance of health-boosting goodies; vitamins, minerals, fiber, water, antioxidants, and disease-fighting photochemicals. Best part-you can basically eat them till your heart’s content with such a low calorie count.
How to use- Raw, steamed, or even juiced into a smoothie, these superfoods are great for you in every way.
- Ancient grains (quinoa, millet, farro, amaranth). These grains have been around for centuries and were eaten by numerous ancient cultures. Many of these grains are gluten-free and can replace wheat or rice in most recipes. They are full of protein, fiber, minerals, and antioxidants. Ancient grains make a great substitute for unrefined rice or other grains as they are typically in their “whole” form, providing more nutritional value-and some of these can be very tasty too!
How to use- Ancient grains can be super versatile. You can create an endless assortment of salads, soups, and stir-fry’s with them. Some of them can be used in desserts or to make hot cereals.
Tip- Quinoa is technically a seed, but is referred to as a grain because it is cooked and eaten like cereal grains. If making quinoa from its raw form be sure to wash the seeds first, even if they claim to be pre-washed. They have a naturally bitter coating, and this will help to remove any residual bitterness.
- Seeds. Seeds may be small, but they have a lot to offer us! Crammed inside these babies are protein, fiber, iron, vitamins, and omega-3 fatty acids. Pumpkin seeds are praised by many as the healthiest seed, and they even contain an amino acid (tryptophan) that helps lower anxiety levels! Plus they help keep your appetite curbed.
How to use- Most seeds taste great raw or roasted. They are also perfect additions to salads, soups, smoothies, yogurt, and even dressings. Research the individual seed before using, as some are not recommended for heating.
There you have it! Keep these items on hand in your fridge or pantry to encourage healthy snacking and eating. As mentioned above, pre-packaging some of them makes it more manageable to grab as you’re heading out the door, giving you less excuses to pick up food while you’re out of the house. Plus, once you get through the initial learning process, it only takes a short amount of weekly maintenance to keep it going.
Discover our offices for lawyers in Chicago.
