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When it’s time to hit the tasks, most of us reach for snacks to keep us going. But, we’re sure you’re aware on some level, what we put in our bodies can influence our focus. Some foods fuel your brain, while others leave you feeling unfocused or downright sleepy. Your diet plays a massive role in how effectively you can concentrate and work. It impacts your cognitive abilities and energy levels. Let’s talk about the foods to avoid during working — and what you should snack on instead, you brainiac.
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The Connection Between Food and Focus
Did you know your brain is an energy hog? While the average adult body needs about 2,000–2,500 calories a day, your brain alone burns through roughly 20% of that. That’s about 400–500 calories daily to keep you thinking and problem-solving (and where are the results, amirite? Ha-ha). It’s no wonder your diet plays a massive role in brain health and energy.
A balanced diet of macronutrients maintains steady levels of energy in your body for long periods. Ideally, your meals and snacks should include:
- Complex carbs (45% to 65%) Found in whole grains and vegetables, they provide slow-burning energy.
- Proteins (10% to 35%). Lean sources like chicken, fish, or legumes support neurotransmitter production.
- Fiber. Keeps your blood sugar stable, preventing energy crashes. Also “keeps you regular”, as the ads like to put it.
- Fats (20% to 35%). Essential for heart health, they reduce bad cholesterol levels and support brain function. Found in avocados, nuts, seeds, and fatty fish like salmon.
Let’s not forget about the smaller players — micros. While macros supply energy, micronutrients like vitamins and minerals keep your brain running smoothly. For instance, vitamin B12 supports memory, while magnesium aids in nerve function.
Foods to Avoid While Working
Some foods might feel comforting in the moment but can sabotage your focus and productivity. How to work successfully? Skip:
- Sugary snacks. Candy bars and pastries give you a quick sugar rush, but the crash that follows can leave you feeling tired and distracted. Swap these for naturally sweet options like fruit or dark chocolate.
- Processed junk foods. Chips and other salty snacks are calorie-dense but low in nutrients, leaving your brain under-fueled. Instead, go for nutrient-dense options like roasted chickpeas or mixed nuts.
- Caffeinated energy drinks. While a little caffeine can boost alertness, too much can make you jittery and anxious. Stick to moderate amounts of coffee or tea, paired with a healthy snack.
However, it’s important to keep in mind that food has other roles in our lives besides the obvious, not the least of them social and psychological. Beyond just fueling your body, food is also about joy, connection, and supporting your mood. Sharing snacks during group study sessions or treating yourself to something special can lift your spirits and keep morale high. Let’s not demonize food. As long as there is moderation, there are no “bad” or “good” options. If accepting a candy bar from your coed will forge a bond of friendship, or if a pack of chips will cheer you up before a cram session, go for it! Sweet and salty treats have their place, especially when you need a pick-me-up. Balance is the goal here — mix in those indulgences with nutrient-packed options.
Foods That Fuel Your Brain
What are the best foods for brain health to eat when you’re busy? How to get more energy in a delicious way? Well!
Ready-to-Eat Snacks
Need something quick and easy? Some nutrient-packed options are:
- Greek yogurt with granola. High in protein and probiotics, great for digestion and energy.
- Whole-grain crackers with cheese. A mix of fiber and protein that’s satisfying.
- Pre-packaged trail mix. Opt for unsweetened varieties to avoid unnecessary sugar.
- Jerky. A high-protein easy-to-grab snack that provides long-lasting energy without crumbs. It’s portable, shelf-stable, and great for intense study sessions.
Homemade Brain Boosters
Want to prep snacks in advance to set yourself up for future success? Try these simple ideas:
- Energy balls. Mix oats, nut butter, dried fruits, and honey or other gloopey sweetener. Roll into bite-sized portions and chill.
- Veggie sticks with hummus. A fiber-filled, savory option. Foolproof.
- Eggs and avocado. Rich in healthy fats and protein: make an Instagram-worthy toast or just throw it together on a paper plate.
Splurge vs. Staple
- Splurge: Dark chocolate, organic nut butters, or fruits like blueberries.
- Staple: Bananas, carrots, and whole-grain crackers are affordable and versatile.
Snacks That Are Work-Friendly
Snacks are a separate gastronomic category because they are convenient. They should be quick and easy to eat while you’re working. Nobody wants smudges on their notes or crumbs to build civilizations in their keyboard grooves. Some less messy options are:
- String cheese. Portable and fuss-free.
- Granola bars. Zero mess, high in healthy fats and protein.
- Nuts and dried fruit. Sweet, chewy, crunchy, and easy to portion out.
- Jerky. Protein-packed, no crumbs, and easy to store for long study sessions.
- Roasted seaweed. Flavorful and crunchy, but you gotta stuff the whole sheet in your mouth in one go.
Vegan Options for Brain Health
Vitamin B12 aids nerve function and forming red blood cells. B12 is primarily found in animal-derived products, and since vegans exclude these from their diet, they are at a higher risk of B12 deficiency. It can lead to fatigue and weakness, and neurological damage over time. While some plant-based foods, like nutritional yeast, fortified cereals, and plant-based milk, are supplemented with B12, these may not be sufficient. Health professionals recommend that vegans take a dedicated B12 supplement: there are vegan-friendly B12 supplements made using cyanocobalamin or methylcobalamin.
Iron is another nutrient of concern, as plant-based iron (non-heme iron) is less easily absorbed by the body. While many vegan foods like lentils, tofu, spinach, and, again, fortified cereals are good sources of iron, vegans need to consume higher amounts to compensate for the lower absorption rate. Iron supplements will especially benefit women of childbearing age, athletes, and individuals with anemia. Good thing that vegan iron supplements, often made from ferrous sulfate or ferrous gluconate, are readily available.
There are plenty of vegan snacks that support cognitive abilities and energy!
- Nuts and seeds. Almonds, walnuts, sunflower seeds, and chia seeds are packed with healthy fats, protein, and fiber. They’re easy to eat and perfect for keeping your energy levels stable during work sessions.
- Fruit and nut butter. Pair apples, bananas, or pears with almond or peanut butter for a sweet yet nutrient-dense snack. This combo provides natural sugars for quick energy and protein for longer-lasting focus.
- Roasted chickpeas. Crispy and flavorful, roasted chickpeas are rich in protein and fiber. They come in various seasonings, from spicy to savory, making them a versatile vegan snack.
- Smoothies. Blend up your favorite fruits, spinach, plant-based milk, and protein powder for a delicious and nutrient-packed drink. Smoothies are great for sipping while studying and can be customized to include brain-boosting ingredients like flaxseeds or oats.
Hydration and Nutrition Go Hand in Hand
Don’t forget to drink water! Hydration is just as important as eating well. Typically, the body loses approximately 2550ml of water per day. When liquid leaves you faster than you can camel back up, blood volume decreases, which causes reduced blood pressure. The brain has more water in it compared to the rest of the body. Approximately 75% of all brain mass is water. Studies have shown that cognitive function declines at mild water loss of around 2%.
Dehydration can impair your focus and energy levels, so keep a water bottle handy while you work (good thing there’s always one sustainable option trending on social media). Herbal teas or fruit-infused water with slices of lemon, ginger, or cucumber can also add some flavor without the sugar found in sodas. And, it’s a visual pleasure for the eyes — which is also important!
Fuel Your Brain, Fuel Your Success
Working well starts with taking care of your body. Sleep is needed, obviously, and healthy movement. Choosing the right snacks and avoiding the wrong ones can make all the difference in how focused and productive you feel. Balance, variety, and a bit of planning are your best friends here. And remember, food is fuel — but it’s also about enjoyment, comfort, and community.