Many people race through days so full of activities that being able to sustain their energy, focus and productivity is a challenge. They grab whatever quick snack is within arm’s reach without giving much thought to whether it’s helpful or whether it contains ingredients that will lead to brain drain and poor performance. Here are 10 nourishing snack ideas  to help keep your mind and body moving in a positive direction and make your workday more productive.

Fresh fruit: Yes this one is obvious but it’s a good reminder. Fruit (not fruit juice) is a great source for quick energy and because it contains fiber, it will not spike and crash your blood sugar as quickly as a candy bar or can of soda. And, fruit is easy to pack and bring to work. Whether it’s whole or pre-cut, keep fresh fruit accessible on your desk, in a mini-fridge, or in your back pack to snack on throughout the day.

Nuts and seeds: Nuts and seeds are high in protein and healthy fats, making them an excellent snack option at work. Try a small bag of almonds, walnuts, or pumpkin seeds to snack on throughout the day. When possible, avoid the highly seasoned varieties as they contain too much sugar and salt and are usually roasted in unhealthy fats.

Yogurt: Yogurt is a great source of protein and probiotics, which are beneficial for digestive health. Choose plain or Greek yogurt, and add in your own fresh fruit for flavor, versus buying flavored options. The flavored options have unnecessary excess sugar, additives and other ingredients that will negatively impact your day. If you as passionate about yogurt as Chef Marshall, you can make your own with his homemade yogurt recipe.

Vegetables and dip: Veggies are a great way to get in some extra nutrients, and they’re a great option for a crunchy, satisfying snack. Try packing a small container of carrots, celery, or cherry tomatoes, along with a healthy dip such as hummus, tzatziki, or our cannellini bean dip.

Energy balls: Energy balls are a quick and easy snack that can be made ahead of time and brought to work. They’re typically made with nuts, dried fruit and oats so they’re a great source of energy and fiber.

Popcorn: Popcorn is a great snack option for the office, as it’s low in calories and high in fiber. Try making your own popcorn at home and adding in a small amount of olive oil for flavor. We do not recommend the microwave variety as the chemicals used in it have been shown to be detrimental to health.

Rice cakes: While rice cakes may not be a very exciting snack, they are a perfect vessel for peanut butter, almond butter, hummus, or meats and cheese. Kids will also enjoy them: try our nut butter fruit bunnies.

Hard-cooked eggs: Hard-cooked eggs are a great source of protein and they’re easy to pack and bring to work. They’re also a great option for a filling snack, as they will keep you feeling full for longer. Eat them as is, make an egg salad , or eat them with a dash of hot sauce.

Dark chocolate: Dark chocolate is a great snack option for those with a sweet tooth. It’s high in antioxidants, and it can help to boost your mood and energy levels. Just be sure to choose a dark chocolate with a high percentage of cocoa, as it will contain less sugar and fewer calories.

Smoothies: Smoothies are a great way to get in a variety of nutrients, and they’re easy to pack and bring to work. Just blend together some frozen fruit, yogurt, and a liquid base, such as almond milk or coconut water, for a quick and easy snack. Try our creamy banana chocolate flaxseed smoothie.

While these snack options are great for keeping you energized and focused throughout the day, it’s important to remember that moderation is key. Snacking should be used to supplement your regular meals, not replace them. Additionally, be mindful of portion sizes and limit your snacking as necessary.

Furthermore, it’s crucial to note that what works for some people may not work for others. Everyone has different dietary needs and preferences, so it’s important to listen to your body. Choose snacks that work for you, and with these baby steps you will love the way you feel!