We've all been there - faced with a huge stack of work to complete and we find ourselves wandering in and out of the kitchen with handfuls of numerous snacks, from piles of buttered toast, to bowls of cereal, packets of biscuits and even an entire jar of Nutella with a teaspoon.
We've compiled a list of the best snacks to reach for to help boost focus, energy, mood and to keep you full and satisfied until your next meal time.
Snacks to help you focus
Got a complicated piece of work that requires your utmost attention? The following snacks are rich in omega 3 fatty acids and antioxidants. Omega 3 is essential for our bodies to function and helps our brains to operate efficiently. Antioxidants help stimulate the blood flow to the brain.
Walnuts are packed full of omega 3 fatty acids to help you think more clearly and keep you focused.
- Chia seed pudding
Chia seeds are full of omega 3 fatty acids and rich in antioxidants. Mix them together with some sweetened almond milk and top with berries to maximise flavor and nutrients.
Blueberries are rich in antioxidants and help support brain health, aiding in memory and cognition.
- Smoked salmon
Fatty fish like salmon are packed full of omega 3 fatty acids. Squeeze lemon over the top for a delicious, light snack.
Snacks to boost your energy
When flagging, we should reach for snacks high in protein, such as eggs, beans and nuts. The protein in these foods will enable us to keep working for longer without any further energy crashes.
- Flapjack with sunflower seeds
Sunflower seeds contain high levels of magnesium which helps to boost your energy. Bake them into a flapjack for a high energy treat.
- Roasted chickpeas
Chickpeas are a brilliant source of plant based protein, cover them in your favourite spices before roasting on a flat roasting tray.
- Celery stuffed with nut butter and raisins
The combination of nut butter and raisins is the ultimate high energy snack.
- Boiled eggs
Eggs are high in protein and choline so make a fantastic brain snack. If eating them plain is a little uninspiring – mash them up with a little salt, pepper and chives.
Snacks to boost your mood
Long periods of studying can start to impact our mood; this is when we need to reach for snacks that will give us a lift. Foods like avocados contain choline which boost the serotonin, the happy hormone, in our bodies.
- Dark chocolate
Chocolate is always a win, but did you know that it's good for you too? Cacao contains theobromine and acts as a healthy stimulant.
- Kale smoothie
Greens are packed full of vitamin B6 which fight the stress hormone cortisol. Blend together kale, banana and a handful of berries for a delicious smoothie.
- Avocado on toast
Avocados contain choline, which boosts serotonin levels. Add smashed avocados onto a slice of sourdough toast for a happiness-boosting snack.
- Brazil nuts
Brazil nuts are high in selenium, which in turn boosts levels of serotonin.
Snacks to keep you full until meal time
To ward off those pesky hunger pangs and stop us from raiding the fridge, it is important to eat snacks high in protein and healthy fats such as natural yogurt and nut butter.
- Dates stuffed with almond butter
One of our favourite snacks, this snack tastes just like a snickers bar but is packed full of energy and will keep you satisfied until meal time.
- Yogurt with granola
Natural yogurt is high in protein which will keep you full, add a low sugar granola to sprinkle on top for a satisfying crunch.
- Rice cakes with nut butter
The healthy fats in nut butter make them a delicious, filling snack. Add them to rice cakes for some texture.
- Date and nut bars
Buy them in your local supermarket or whip up a batch yourself using your favourite nuts and seeds.
As well as boosting productivity through snacks, you also need to stay hydrated. It can be tempting to go for the high sugar fizzy drinks and energy drinks when studying but that will only sustain you for so long. The following drinks are both delicious and healthy.
Our bodies are approximately 60% water and we lose it through breathing, sweating, digesting so it's important to rehydrate by drinking at least two litres of water.
- Green tea
Green tea is made from the same leaves as black teas but it has not gone through the same withering process so is able to retain all the antioxidants and nutrients for brain power.
- Peppermint tea
Sitting down for long periods whilst studying can give you a sore tummy, sip on peppermint tea to relieve the bloating and aid with digestion.
- Matcha tea
One cup of matcha tea has as many antioxidants as ten cups of green tea, making it a great drink for boosting energy and staying healthy too.
- Chamomile tea
If you're feeling stressed whilst studying, brew a cup of chamomile tea. Both the scent and the act of drinking it will help you to calm down and relax.
- Coffee with coconut oil
The saturated fat in coconut oil works with the coffee to produce longer lasting energy and the taste is pretty great too.
What's your favourite snack to whip up whilst studying? Do you have a favourite recipe? Are you more of a sweet or savoury snack kind of person? Let us know by tweeting us @tlp_tweets, we want to hear from you!
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