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Healthy Snacking

That candy bar spike and crash isn't helping your afternoon.

Your Brain Runs on Glucose

Your brain uses about 20% of your daily calories. It needs steady glucose to function well. The problem is most desk snacks — candy, chips, pastries — cause blood sugar spikes followed by crashes.

That crash is the 3pm slump. The difficulty concentrating. The craving for more sugar. It's a cycle that kills productivity.

The key is stable blood sugar. Snacks that combine protein, healthy fat, and complex carbs release energy slowly, keeping you focused for hours instead of minutes.

Focus-Friendly Snacks

Nuts — Almonds, walnuts, cashews. Protein + healthy fats
Greek yogurt — High protein, add berries for extra benefit
Apple + peanut butter — Fiber + protein + healthy fat
Hard-boiled eggs — Portable protein powerhouse
Hummus + vegetables — Fiber + protein, satisfying crunch
Dark chocolate (70%+) — Small amounts, real cognitive benefits
Cheese + whole grain crackers — Protein + complex carbs
Trail mix — Nuts, seeds, dried fruit (watch sugar content)

Snacks to Avoid

Candy — Pure sugar spike and crash
Chips — Empty calories, no sustained energy
Pastries — Sugar + refined carbs = crash
Energy drinks — Caffeine + sugar crash combo
Sugary granola bars — Often just candy in disguise

Break Time = Snack Time

Use your breaks strategically:

Eat mindfully during breaks, not while working
A small snack every 2-3 hours keeps blood sugar stable
Combine snacking with hydration
Pre-portion snacks to avoid overeating
Keep healthy snacks visible, hide unhealthy ones

Easy Desk Snack Prep

Keep a bag of nuts in your desk drawer
Pack snacks the night before
Bring a week's worth of non-perishables on Monday
Keep emergency healthy snacks at work
Use small containers for portion control