Women today play multiple roles – wife, mother, homemaker, career woman, and sometimes even chauffer and chaperone! These multiple roles call for more energy, stamina, and strength throughout her busy schedule.
Here are 5 easy power snacks every working woman needs to carry to ensure energy levels stay high through her power packed day:
- Apple: A good source of simple sugars which allow for instant energy and packed with fiber (do not remove the peel to allow for extra fiber) to help keep your stomach full for longer, apples are the ideal mid morning snack. Grab a tennis-ball size apple instead of your third cup of tea or coffee from the machine. Try all varieties – Fuji apples for a sweet bite, Granny Smith for a little tartness, and Kashmiri for the right size snack.
- ½ peanut butter sandwich: 4-6 small meals throughout the day will also help to keep energy levels up. Try this quick, easy, and hassle-free snack, which is also an ideal small meal – 1 slice of whole wheat or multigrain bread plus ½ tablespoon peanut butter. The whole grains in the bread are a good source of B vitamins, which help your body utilize energy from foods; and the peanut butter is a good source of fiber and has healthy monounsaturated fats, both of which help keep one’s stomach full for a little longer.
- Dry fruits: Prunes, apricots, dates, raisins, and cranberries, just a handful of any one of these (2 large dates equals a handful) makes for an ideal snack. Good sources of vitamin C, potassium, and even iron (many foreign dry fruits are dried on iron plates which causes the iron to be leached into the fruit); these small snacks pack in a good punch. Ensure your dry fruits are natural and do not contain added sugar. And since variety is the spice of life, mix two or three kinds together, if you wish.
- Low fat yoghurt, buttermilk, or masala lassi: Now available in tetra packs (which do not require refrigeration) as well as individual serving containers, dairy products are a perfect mid-afternoon snack as they contain both carbohydrates and protein. Carbohydrates are the main source of energy for your brain and muscles and protein allows for lean body mass development and also helps keep your stomach full for a little while. Exchange your afternoon coffee for a refreshing chaas.
- Green tea: Another great substitute for your second cuppa in the morning. Green tea is a good source of antioxidants and the small amount of caffeine is the perfect pick-me-up. Many tea houses offer a wide variety of green teas; find one closest to you and head on over for a taste testing and see what suits your palette best.
For more nutrition tips and customized meal plans reach out to us at nutrition@balancedbody.in
Or visit us at our studios in Mumbai: Radhika’s Balanced Body in Andheri East and Parle West