A lot of us consider rest and exercise important for better performance, but little is being discussed about snacking habits. Often, snacking gets a bad rap because we often associate the practice with consuming junk foods. The truth is that snacking can do wonders for your body provided you pick healthy but yummy snacks. A person who practices healthy snacking enjoys higher energy, improved sleep, balanced blood pressure and glucose level. All these greatly impact how productive we are at work.

The popular saying is true: We are what we eat. Food has always been our main fuel. Consume nutrient-poor, high-calorie, sugary foods and you’ll feel sluggish. Eat healthy, low-calorie snacks that are loaded with nutrients and you’ll feel satisfied and ready to accomplish tasks at work that require your concentration. Below is a list of guilt-free, low-calorie snacks to keep you going.

1.Blueberries

A cup of blueberries contains less than 90 calories. These blue or purple-colored berries are composed of 85% water, keeping you full longer while giving you a boost in energy. If you’re wondering what blueberries contain, they’re loaded with vitamin C to boost your immunity and vitamin E to protect you against environmental pollutants. When it comes to improving your brain power, it has been demonstrated that blueberries can actually boost your focus and memory. For a low-calorie and more exciting blueberry experience, make a smoothie by mixing the berries with yogurt and one tablespoon of sugar. The sugar is optional.

2. Apples

An apple a day saves your brain. Enjoy 100 grams of apples during snack time and you’ll get as low as 52 calories. Make sure you don’t put away the peel! If you leave out the peel, you won’t be able to fully benefit from the polyphenols, dietary antioxidants that reduce inflammation in your body and normalize your blood sugar levels. And yes, apples do protect your brain from neurodegenerative diseases like Parkinson’s disease and Alzheimer’s disease. In addition to keeping your brain in good health, apples only raise your glucose levels to a small amount. This means that apples are perfect for a diabetic diet. Have some in your bag to fill you up at work.

3. Kiwis

Known as the Chinese Gooseberry, kiwis contain over 200% of the recommended dose of vitamin C. A powerful immune booster that’s five times more potent than oranges, kiwis will save you from contracting infections all year round. As we all know, being sick can dramatically affect your performance at the office. When you’re not feeling well, you’ll be more prone to making errors while you work. Other benefits of organic kiwis include protection from certain cancers, better cardiovascular health and improved digestion. For a more delicious snack, you can make a honey-lime fruit toss by mixing sliced kiwis, oranges, bananas and pineapples. Add honey to taste.

4. Bananas

If you need a convenient snack that contains only 89 calories per 100 grams, you can’t go wrong with bananas. According to Livestrong, one large banana helps you achieve your weight loss goals by slowing down the emptying of your stomach to keep you full for a longer period of time. Instead of eating snacks that contain refined sugars such as cakes and candies, eat bananas. The reason for this is that refined sugars don’t sustain your brain power unlike natural fruit sugar found in bananas. Consume a large banana and you’ll also get 37 milligrams of magnesium, a nutrient that happens to be an effective antidote to stress. Consider bananas the perfect snack for employees who need to stay calm and focused.

5. Cooked Quinoa

Don’t you know that quinoa is also known as the brain grain? Eat cooked quinoa during snack time and you’ll receive a healthy dose of iron that improves your brain function. The explanation behind this is that iron allows for the formation of hemoglobin, an essential protein that carries oxygen to all parts of your body, especially your brain.

Compared to other types of grains, quinoa contains a lot of fiber for a healthier digestive system. To get 85 calories, have a 1/3 cup of cooked quinoa. To make your snack tastier, add some fresh tomato slices, lemon juice and black pepper.

Conclusion

Eating the right foods for snacks is more than necessary for improving your performance at the office. Any business that values success knows how important focus is for driving results. If you manage a team at work, encourage your co-workers to indulge in these low-calorie and nutritious snacks that are great for everybody’s well-being.