Brain Healthy Snacks to Enjoy at Your Desk

Work-friendly snacks that are also good for your brain and body

Posted Aug 20, 2015

blueberries/wikimedia commons
Source: blueberries/wikimedia commons

When hunger strikes at work, it’s easy to head to the vending machine for a sugary snack. The first few bites taste good. Then your blood sugar spikes and crashes, leaving you shaky and tired. And you’ve missed the opportunity to pick a snack with any nutritional benefits.

With a little forethought, you can reach for a delicious snack that will satisfy your hunger, increase your focus, provide you with sustained energy, and boost your long-term brain health instead.


An ounce of nuts (approx. 23 almonds) is rich in hunger-satisfying protein and monounsaturated fats. Almonds contain Vitamin E, which may help to prevent cognitive decline, and walnuts are full of brain healthy Omega-3’s and inflammation-reducing polyphenols. Pistachios are high in the antioxidant lutein.


Hummus is high in fiber and protein, with a good mix of fats. Combine a few tablespoons of hummus with some carrot sticks, which are full of fiber and rich in Vitamin A and lutein, a compound thought to fight inflammation and reduce age-related memory deficits.


High in protein and healthy fat, eggs also contain selenium, proven to help your mood, and Vitamin B12 to protect against brain atrophy. The yolks are rich in choline, an essential micronutrient that helps maintain cell membranes and manufacture neurotransmitters in the brain.


Bananas are high in fiber to keep you feeling full. They contain magnesium to boost brain function and amino acids to keep you calm and focused. Bananas also contains loads of potassium, which helps reduce stress by regulating blood pressure.


Avocados are packed with monounsaturated fats, which are a building block for cell membranes and will keep you feeling full. They’re also a superfood, containing lutein, folate, Vitamin K, potassium, and more. Just cut down the middle, remove the pit, and scoop out with a spoon.


Like avocados and the extra-virgin olive oil they are used to make, olives contain the monounsaturated fats that are a great for your brain and heart. Olives are also a great source of brain-healthy polyphenols, which have been linked to a reduced risk of dementia.


Larabar makes delicious non-GMO whole food bars from unsweetened fruits, nuts, and spices. Varieties of Larabar include Key Lime Pie, Cashew Cookie, and Chocolate Coconut Chew. Each flavor of Larabar contains naturally occurring fiber, protein, and healthy fats, and they’re easy to eat at your desk.


Tuna fish is rich in Omega-3’s, which may help slow cognitive decline, and has very high levels of B6 vitamins. B6 has been linked to cognition, memory and brain health, and all of the B vitamins are great for balancing your mood.


Blueberries aren’t just delicious; they are an excellent brain food. Research suggests that the flavonoids found in blueberries can improve memory and general cognitive function, and even slow the advance of Alzheimer’s and Parkinson’s diseases.


Greek yoghurt has twice as much protein as other yoghurts, as well as calcium, which can calm anxiety and agitation, and a good mix of healthy, brain-building fats. It also has plenty of potassium, zinc, and Vitamins B6 and B12.


This nutritive juice blend made by Young Living Essential Oils combines  superfruit Wolfberry with essential oils and juices. NingXia Red contains antioxidants to help protect against oxidative stress, vitamins, minerals, brain-boosting amino acids, polyphenols, flavonoids, and more. An ounce per day will keep your body and brain in tip-top shape.

There is a Way!™

- Dr. Diane®

Copyright © Diane Roberts Stoler, Ed.D.  July 2015

TAGS: brain health diet, protein, fiber, monounsaturated fat, polyunsaturated fat, Omega-3’s