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Snack For Work

3 min read
When you’re faced with an important meeting, it can be all too easy to reach for unhealthy food that leaves you feeling lethargic. Here are better options that will leave you at the top of your game.

Planning before an important meeting is essential as it keeps you prepared and focused. Similarly, knowing what to eat before one is just as valuable in ensuring that you are in top form.


Cashews contain L-tryptophan, the amino acid that is necessary for healthy serotonin production. As serotonin helps to control your mood, a handful of cashews half an hour before your meeting should leave you feeling calm and in control.

SALMONRich in brain-boosting Omega-3 essential fats, salmon helps with focus and concentration. If you’re not a fan of this fatty fish, you can substitute it with tuna, mackerel or sardines.

EGGSEgg yolk is a natural source of choline, a precursor to acetylcholine production, which helps improve mood and memory recall. It’s best to have your eggs soft-boiled or hard-boiled to prevent oxidation and degradation of vital nutrients contained in the yolk.

DARK CHOCOLATE WITH ALMOND BUTTERDark chocolate is a superb source of antioxidants and flavonoids. It also contains a small amount of caffeine, which improves blood flow, concentration and memory sans the hyper-caffeinating effects of coffee. Almond butter, moreover, has quality fats that can soothe a stressed brain.


Green tea contains caffeine and an amino acid called L-theanine. L-theanine combines with the small amount of caffeine in the tea to enable you to feel more relaxed yet alert.


Coffee can increase the production of dopamine and adrenaline, which can give you a temporary mental boost. Coffee can elevate your levels of alertness and focus — but only up to a point. This is because drinking too much coffee may make you more agitated. So, have it in moderation.


Walnuts are rich in alpha-linoleic acid, a plant-based Omega-3 fatty acid. Walnuts also possess more polyphenolic compounds than any other type of nut. Both Omega-3 fatty acids and polyphenols are considered critical brain foods and can help boost your mental performance.


Often called nature’s superfood, blueberries are full of antioxidants. This contributes to the fruit’s brain-boosting power, helping you stay alert and mentally energised. 


A source of monounsaturated fat, avocados contribute to blood flow, which also supports a healthy brain and therefore cognition.


A bowl of old-fashioned oats makes a great start to the day. It’s also what triathletes such as Gwen Jorgensen have for breakfast to boost their performance. Oats are a low-glycaemic carbohydrate that will give you energy during your meeting. Steel-cut oats rather than instant oatmeal are recommended as they high in fibre and will keep you feeling full longer.


Apples are loaded with antioxidants and have about 13g of sugar, which makes them an effective source of energy. A tablespoon or two of peanut butter on apple slices makes for a great combination of energy and protein to keep your mind sharp and your stomach satisfied.


Carrots contain luteolin, which helps improve memory; hummus (a dip made of chickpeas, sesame paste, garlic and olive oil) contains Omega-3 fatty acids and amino acids that boost your mood and brain power.

WATERThis may seem obvious, but many people don’t realise the dangers of dehydration. Made up 80% of water, your brain depends on you staying hydrated. Drinking enough water not only increases energy levels but also improves your mental flexibility.

In conclusion, choosing the right snacks before an important meeting can significantly impact your energy, focus and mood. Opting for healthier options can provide essential nutrients and support optimal brain function.