Load up on fresh fruit
They’re easy to source and easy to carry with you. Fruit is packed with the essential water, fiber, and with natural sugars that will keep your blood sugar levels steady. Blueberries help you focus,
strawberries give you energy, and bananas will provide potassium which, in turn, helps with heart function.
Slices and cubes of fresh parmigiana are easy to carry and full of protein, minerals, and vitamins that can boost energy and overall health. But make sure it’s fresh and not pre-packed.
Grab yourself some hummus and celery/carrot sticks, but stay away from too much of the bread because it could make you lethargic. Hummus itself is full of goodness, it’s primarily made with chickpeas and provides protein, fiber, and micronutrients that are beneficial to maintaining your focus and energy levels
Go green with avocados
Some people may have texture issues with eating avocados, but they are great sources of fiber, healthy fats, and minerals that the body can use to keep healthy. They improve metabolism and heart function, keeping your physical and mental state alert.
Turkey instead of heavy meats for sandwiches
We’ve heard of tryptophan in turkey, but really there’s not more in turkey than in chicken or other sandwich meats. However, what is in turkey is plenty of protein and the amino acid tyrosine, which elevates levels of dopamine and norepinephrine, brain chemicals that keep you more alert and focused.
Lentil soups and curries
Lentils are not only a good source of fiber, but also provide the necessary protein and iron, potassium, zinc, and folate. They also are an important source of selenium. Studies indicate that low levels of selenium can lead to low moods and energy levels. The spices used in making South Asian curries each have their respective benefits: turmeric is an anti-inflammatory, pepper is a source of iron, ginger helps with digestion, and garlic boosts your immunity.
What to stay away from
Fast food, burgers, fries, pizzas, and sandwiches are full of sugars and preservatives and are foods that take your body a long time to digest, making you lethargic, sleepy, lose focus, and attention. The longer and more the body has to work on digesting the food you eat, the lower the energy levels, state of mood, and levels of focus and attention. Use that work lunch to keep healthy; it can become your secret weapon in maintaining wellness in mind and body.