Healthy Snacks for Energy

The Healthiest Work-from-Home Snacks

My number one tip for switching to healthy snacks for energy while working from home full-time is to ditch the coffee and switch to tea. I suggest switching to Asian Ginseng tea and then eating healthy snacks in between your work breaks for energy. I know many people swear by iced matcha tea, too, but I find Asian Ginseng gives me a healthier energized feeling, while matcha tea makes my heart race like coffee and raises my anxiety.

Healthy Habits for Working from Homee

  1. Switch to Ginseng Tea. Trust me, I love coffee. I even worked as a barista briefly while much younger. But the best way to stay alert and feel good while working from home is to eat healthy snacks for energy throughout your work-day.
  2. Eat Healthy Snacks for Energy. Have drinks and snacks at arm’s reach.

The Benefits of Ginseng Tea to Coffee

Ginseng usually has less caffeine than coffee, but the benefits of ginseng tea to coffee are great.

There are many types of ginseng herbs, but the most popular are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng).

a photo of a white teapot pouring tea with various kinds of tea leaves around it
American ginseng versus Asian ginseng (Panax quinquefolius versus Panax ginseng)

American and Asian ginseng have different concentrations of active compounds so they will have different effects on your body. Generally, American ginseng will relax you, while Asian ginseng will invigorate and energize you (12).

Ginseng Tea Versus Coffee

Ginseng tea reduces stress and fatigue. Coffee also fights fatigue but it heightens anxiety sometimes. Ginseng doesn’t have that heart-racing effect that coffee sometimes induces.

Ginseng strengthens brain function too. In particular, Ginseng improves concentration and even boosts mnemonic capabilities.

a profile of a woman wearing a beige scarf and holding a cup of tea in her hands while looking out the window in a soft warm light

Bottom Line: Asian Ginseng is a great high-energy drink if you work from home.

When is the healthiest time to eat during the day?

The aim is to eat healthy snacks for energy throughout the day. A three-course meal daily is difficult if we work from home and don’t have a lunch break. Contrary to popular opinion, it is beneficial to graze and snack continuously as long as you are eating for the right reasons. Are you hungry all the time and snack constantly while working from home? If you are hungry all the time, ask yourself “Why am I snacking now?”

It is important to eat healthily and eat for the right reasons in order to combat the sedentary nature of a work-from-home job. Some people eat more when they work from home because they are misreading their body or brain cues as ‘hunger’. While working from home, it is important to eat healthy snacks for energy rather than eating for the sake of grazing and filling anxiety or boredom.

The psychological aspect of eating is important to consider. In order to stay healthy while working from home, it is helpful to think of three different types of hunger.

  1. true hunger
  2. somatic hunger
  3. limbic hunger
  4. psychological hunger

True Hunger

Fatigue and other negative effects stem from a lack of nutrients.

Somatic hunger

Somatic hunger is often driven by your schedule meaning you experience the sensation at the same time every day and it’s a reminder to eat. It is the “rumbly tumbly” feeling of hunger in your stomach that may seem like minor cramping. It is a sensation that might not notice if you are having a busy day, though- so some argue it is not true hunger.

Limbic Hunger

just one bite or a handful turning into the whole bag/bowl/box stems from the body’s evolutionary imperative to eat while there is enough to eat and store as much fast as you can,

Psychological Hunger

Psychological hunger is when you know you are not hungry but you feel like eating anyway. Sometimes, psychological hunger stems from your gut bacteria controlling your mind to give them what they want and sometimes psychological hunger can be triggered by emotions such as sadness or boredom/emptiness/anhedonia (more commonly known as depression).

If you are tied to your desk all day, then your goal is to keep true hunger at bay by retraining your somatic hunger. All the while, be careful not to fall into the trap of limbic or psychological hunger.

Healthy Snack Ideas

Stock some basic healthy snacks for energy by your desk if you plan on working from your office all day long. Remember to have healthy snacks that don’t need a fridge. Keep some of these stocked in your desk drawers. These snacks should include food that gives you a boost of energy but that isn’t perishable. High-energy snacks that aren’t perishable include:

Healthy snacks to buy

a woman in a white shirt smiles and looks down at nuts in her hand while holding a bowl of nuts in her other hand

Healthy Snacks to Make at Home

Healthy snacks to make at home are prepared snacks low in saturated fat, sugar, and salt. Aim for snacks that satiate and give you the energy to work your best.

What snacks can give you more energy?

What is a good high-energy snack?

What should you eat when you feel weak? If you are wondering what you should eat for energy in the morning, you should start with some grains and protein. Many nutritionists recommend that you eat six servings of grains per day so start early by adding a grain snack to your morning protein.

What is the best morning snack for energy?

The following snacks are great food to eat for energy in the morning before you start your work day.

  • Egg
  • Greek Yogurt 
  • Oatmeal
  • Chia Seeds
  • Berries
  • Nuts
the profile of a blonde woman in a white shirt and jeans eating yoghurt in a white room

What is the best afternoon snacks for energy?

Strive to eat afternoon or mid-morning snacks with a good mix of macronutrients. This means that afternoon snacks should have a good mix of carbohydrates, protein, and good fats so you feel satiated and energized throughout your work day.

what is the best evening snack for energy?

the profile of a woman sipping a white cup of tea while outside on a cloudy day

Bottom Line: If you are feeling burnout or anxiety, load up on healthy foods that fight fatigue. Pack as many nutrients into your snacks while minimizing saturated fats, sugar, or salt.

Ingrid Maria Pimsner, MA, BA, TEFL
Ingrid Maria Pimsner, MA, BA, TEFL

Ingrid Maria Pimsner has been teaching for over a decade in various universities, nonprofits, and private academies. She has taught English as a Second Language for Lutheran Children & Family Service, Nationalities Service Center, Lernstudio Barbarossa Berlin-Tegel, and more. In addition to her Teaching English as a Foreign Language (TEFL) Certification, she holds a BA from the University of Pennsylvania and a MA from Maryland Institute College of Art.