Celebrity nutritionist Ryan Fernando lauds apples, dry fruits and prunes as essential items to carry to work next to your gadgets and stationery, for an added boost of productivity.
But if you are replacing all those fried or baked snacks with natural fruits, nuts and dry fruits, it makes immense sense,” he added.
AdvertisementReplacing fried or baked snacks with natural fruits, nuts and dry fruits is a good choice.
(Source: Freepik) Replacing fried or baked snacks with natural fruits, nuts and dry fruits is a good choice.
However, for maximum gut microbiome benefits, it is important to rotate your natural snacks, so that over a week you are consuming around 25 varieties of fruits, vegetables, nuts and dry fruits, he added.
Workplaces are perfect locations for mindless snacking. While you are neck deep in assignments and meeting deadlines, any kind of food acts as fuel in the moment regardless of its health benefits or hazards. Celebrity nutritionist Ryan Fernando lauds apples, dry fruits and prunes as essential items to carry to work next to your gadgets and stationery, for an added boost of productivity. But how exactly do these 3 help our body work better? Let’s find out.
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“Carrying items like apples, dry fruits, prunes to the workplace is a healthy habit, provided they are replacing other common office snacks like samosas, cutlets, burgers. Otherwise, the ready availability of such natural foods on your desk can add to your total calorie count,” said Dr Biju KS, Chief Medical Officer, Vieroots.
“Just five prunes, for example, can add 100 calories to your total intake. But if you are replacing all those fried or baked snacks with natural fruits, nuts and dry fruits, it makes immense sense,” he added.
According to him, most of them are high in nutrients, high in fibre and low on sugar and salt, provided you are eating natural versions of them without added sugar or salt. “However, they still have a reasonable calorie count which is needed for that energy boost at the office, and it makes sense not to go overboard with them, he said.
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Replacing fried or baked snacks with natural fruits, nuts and dry fruits is a good choice. (Source: Freepik) Replacing fried or baked snacks with natural fruits, nuts and dry fruits is a good choice. (Source: Freepik)
What’s the ideal amount of consuming them?
When it comes to apples, Biju recommended taking no more than a medium sized apple per day, and for dried fruits like prunes or figs, no more than five of them.
For smaller ones like almonds, raisins, pumpkin seeds, the rule of thumb should be a handful of such assorted nuts and seeds, that falls between 30 to 50 grams per day.
“A typical snacking portion for a day consisting of one apple, five prunes, and a handful of almonds and raisins, will provide you with high power nutrition consisting of vitamin A, B Complex, C, E, K, iron, manganese, magnesium, potassium, copper, and various antioxidants,” said Biju.
Because they are rich in fibre, he said that they are also effective prebiotics — healthy for your gut microbiome and thus for your brain power, motivation and mental energy. This helps improve your workplace efficiency and productivity.
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“These snacks are generally healthy for most people, however those with diabetes and those who are already overweight need to limit their intake to half of these recommended level,” he said.
However, for maximum gut microbiome benefits, it is important to rotate your natural snacks, so that over a week you are consuming around 25 varieties of fruits, vegetables, nuts and dry fruits, he added.
