Work stretches into mid-morning, there's no respite. As the code on the screen begins to blur, you shake your head, lean back and reach for the container of snacks. Hey, what happened to the masala-fried peanuts? The packet of murukku brought in yesterday? Who sneaked out the cashew in the mixture? And the biscuits — they've gone soft! It's time to get truckloads of finger food to shake the robot out of your system — the crispier, the better.
Right. But a study, based on the increases in sick days, says though office snacks might boost morale, they sabotage your health. “Snacking is good, we don't ask you to stay off them,” says Sheila Swarnakumari, Chief Dietician, Frontier Lifeline hospital, before delivering the rider. “Just do healthful snacking.” No, that isn't a joke. There are nutritious, non-calorie bits that you can fill your office desk container with, she says. Do snack, but without mucking up your diet. Choose well and snacks can work wonders for your heart, blood pressure, and even improve your memory and concentration.
Go nuts
Going nuts is first on the snack list. “Carry walnuts, almonds, roasted peanuts and salt-free pistachio,” says Sheila. “They are packed with nutrients, easy to carry around.” Research points to walnuts having more and better quality antioxidants than most other nuts. Nuts generally improve lipids and can reduce the risk of heart disease, but walnuts were found to improve thinking and motor function in animals with Alzheimer's. Experts recommend seven walnuts a day.
You need them fresh, but fruits are come next on the list. Whole fruits fit into any bag you take to office, and it's common knowledge that fruits are a rich source of antioxidants. . They also bring in the advantages of fibre. “Fruits help you conquer “false hunger”, their nutrients keep you going all day,” says MensXP.com. So, apples, bananas, mangoes, oranges or papayas — make sure you carry fresh ones to the office daily. Not the caramelised stuff available in packets.
What, no popcorn? Sure. We can't make a list of healthy snacks without discussing this favourite. Some argue it's the cheapest and the healthiest of snacks, with 100 per cent whole grain, big on fibre and antioxidants. “Have it without “butter” and excess salt,” warns Sheila. Air-pop your corn, add minimum salt, and you'll have the best. Your office has a microwave? Then bring a pack of low sodium popcorn to work. Also, consider whole grams, pottu kadalai and sprouted seeds (with pieces of tomato) too. These are rich in proteins and vitamins.
That could make you thirsty. “No beverages, no aerated drink, no fruit-juice concentrate,” Sheila is emphatic. Too many preservatives, too much sugar. “Quench it with diluted buttermilk (no sugar/salt) or coconut water. If you can manage it, have fresh fruit juice.” But the office freezes! “Then it's warm green tea.” Polyphenols, one of the major ingredients of green tea, are known to help repair damaged DNA and stimulate the immune system. Research shows green tea helps reduce the risk of cancers of the skin and prostate. “Have it any number of times,” Sheila permits you. “With lime and a drop of honey, no sugar, please.” Ok, what about my daily caffeine fix to concentrate? “Fine, but not mugs of it all day,” says Sheila. “Two cups (75-100 ml) is absolutely safe, with less sugar if you're watching calories.”
Try dark chocolate
Er, um, I have a sweet tooth. Raisins, if you're not diabetic, say experts. Or have a date, it's a healthy option. With their minerals, iron and the right amount of carbs, dates make excellent snacks. Snackbar? With only nuts and dates. Dark chocolate, if you can afford it, also has the powerful antioxidant polyphenol that fights the risk factors for heart disease and inhibits clotting. Studies show that a small bar of dark chocolate daily can reduce blood pressure in people with mild hypertension.
Going shopping, for all those bags of nuts, chocolates and corn kernels? Wait. “Snacks have to remain at healthy levels,” points out Sheila. “It's not as much as you like. Stay within allowed quantities, 30 gm, 120-150 calories a day.” Frequent low-fat snacks help keep up energy levels, supporting normal level of sugar in blood. They regulate appetite. But weigh and watch the quantity!
