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Calories we consume from processed food items can make us pile on kilos in the canned space of the office. Snack healthy to manage your weight.
Yesterday, it just popped in my mind to write an article on take-over-foods (TOF) that can actually help a lot of office-goers to maintain their weight. I specially mentioned office-goers because the corporate world demands us to sit at desks for hours and it is really daunting to take time to cook 5 different meals in a day. Especially for the young generation which stays away from home. Ugghh..right guys? I know how it feels to watch yummy rajma-rice plate and not able to eat. Thanks to WhatsApp video calling by my great mother. But staying empty stomach is not an option; we will end up eating double calories during main meals. But we have an option for you! We can carry these small meals with ourselves to curb hunger that too in a healthy way and say NO to bad calories
1. PEANUTS
Handful of peanuts are an amazing mid- morning snack! Not only do they taste good but are rich in protein, healthy fats, Vitamin E, anti- oxidants and various other nutrients. They are low in carbohydrates and provide you a feeling of satiety because of low glycemic index. But do not use salted and nut cracker ones, since they decrease the nutrient value associated with them. They are also helpful in stabilizing your blood sugar level and hence are used in weight loss diets.
2. DATES
The superfood, Dates! Nutritious and easy to carry. But why should we carry them when we know they are high in sugar and can lead to weight gain? You are going wrong guys! This amazing dry fruit is a natural sweetening agent which is advised to consume even by diabetic patients but in limited quantities (4-5 on a daily basis). And complement diabetic people can consume 6-7 dates daily and they will surely see an improvement in their digestive and brain health. Keep a quota of 7 days’ dates in your office drawers.
3. ROASTED CHICKPEAS
Another superfood we are about to place before you, Chickpeas! High in fibre and protein, they are a beautiful replacement of meat for vegans to meet their daily protein requirements. They are rich in fibre and 12.5 gram serving fulfils your 50% daily intake of fibre. They are ready to pack superfood and will take around 2 minutes to keep them in your lunch carry bag!
4. COCONUT CHUNKS
I guess I don’t need to numerate their benefits. But I will! Since you guys have become so obstinate and lazy that you need a push to pack them in your bag. Office hours can make things tough but you can conveniently buy bite-sized chunks from a local supermarket. They pump our muscles carrying 17 out of 20 amino acids needed for perfect protein formation.They contain fats called medium chain- triglycerides( MCTs) that go straight to your liver and turn into ketones which provide you instant energy.
5.OATS BISCUITS
Unhealthy lifestyles cash-in on unhealthy snacks like chips, crackers and namkeens which are available in your office cafeteria. What if you binge on eatables that are easy on the stomach and provide you health benefits as well? Welcome to the world of oats which are undoubtedly one of the healthiest grains on this planet! Well-balance nutrient composition! Rich in fibre, proteins, carbs, vitamins, minerals than other grains. They contain fibre called beta-gluten which reduces cholesterol and blood sugar level. Also aids in production of a hormone called PYY which increases the feeling of fullness.
Though the healthiest way to consume oats is oatmeal preparation but Oat biscuits have higher proteins and fibre than normal sugar cookies. I prefer eating Nutrichoice oats biscuits whenever I feel the urge and always keep them in my bag. You can actually eat one pack (containing 3 biscuits of oats) out of them whenever you skip the meal.
6. FRUITS
Calories we consume from processed food items can make us pile on kilos in the canned space of the office. So here I share my trade secret, unpeeled and uncut fruits! Bananas, Apples, Oranges, Peaches, Grapes and many more! Citrus fruits also help in keeping you alert during office hours. Rich in vitamins, minerals, anti-oxidants and other uncountable nutrients, they are easy to carry. Just pack one serving of fruit daily while going to the office.
Remember, don’t replace fruits with fruit juices! They are high in artificial sugar and preservatives and are undisputedly unhealthy. Go the traditional way and have fruits as a whole.
7. TRAIL MIX
This is a one-time effort of 10 minutes and you are done for 15 days. Pack with your lunch and eat it as a mid-morning or evening snack. This, right here, is nutrition booster looks like. Mix moderate portions of almonds, cashews, figs, black currants, walnuts, sweet dates topped with sunflower and pumpkin seeds. They are quite handy and portable and you can store them in your office drawers. You can also pre-fill them in 15 small, snack-sized grab-and-go bags each for one day. It would prevent you from overeating.
8. BUTTERMILK
It is ridiculously easy to buy and store. Buy two bottles/packets of Chhachh or Lassi and have them on a daily basis in between the meals. High in potassium, calcium, vitamin B2, riboflavin and phosphorous, it is more preferable over milk for people with digestive problems. Being low in calories, it aids in weight loss and keeps you hydrated as well.
9. PROTEIN BARS
A snack-sized protein bar can help you control overeating meals. Choose a bar that has decent amount of protein (that’s the whole point). They avoid blood sugar spikes and subsequent crashes which is not in case of candy bars and other sweets. Meal replacement bars are packed with proteins and fibres that help you feel full longer and provide minerals and vitamins ensuring well-balanced nutrition. Take them as snack with other meals consisting of fruits, veggies and whole grains. Because they need no refrigeration or preparation, they make a convenient on-the-go food item.
10. FOX NUTS
Known by different names like Lotus seeds, fox nuts, Makhana, Gorgon nuts, these small miraculous balls are a powerhouse of nutrition. And I am sure health benefits of fox nuts will convince you to add them in your diet. They can be easily bought from local supermarket and roasted and stored in the container. They are helpful in aiding kidney related issues because of their astringent properties. Loaded with fibre, they satiate your hunger pangs easily and maintain your blood sugar levels. They are also rich in phosphorus, magnesium, iron and zinc etc. You just have to bear the pain of putting them into your office lunch bag!!
“HAPPINESS IS NOTHING MORE THAN A GOOD HEALTH”
So, ready to buy these grocery items?
Image via Unsplash
A software engineer by degree and a writer by choice, Greetings from my side! i realized my passion for writing when i switched my job. Gratitude to the people who helped me in moving forward. read more...
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