The science behind healthy snacks
Nutrients in healthy snacks
For a snack to be healthy and help us get through the day in terms of energy and performance, it needs to be made up of at least one of these nutrients: protein, carbohydrate, vitamin, minerals or fibre. Each of these nutrients helps our bodies to function properly. What exactly is a nutrient? A nutrient is a molecule derived from food.
- Proteins: proteins help to rebuild tissues, but they also strengthen our immune system. They can be found in everything that contains oil.
- Carbohydrates: these are our body's fuel. Carbohydrates help to keep our energy levels constant throughout the day. Sources of carbohydrates are generally found in cereals, fruit and vegetables.
- Lipids: sources of energy like carbohydrates, they support cell membranes. Lipids are generally found in healthy fats such as avocados, nuts, seeds and unsaturated vegetable oils.
- Vitamins and minerals: help with concentration and combat fatigue. They are also necessary for a good night's sleep.
- Fibre: fibre is important for good digestion, but also for preventing cardiovascular disease.
Why are nutrients essential for our bodies?
Nutrients are essential for our bodies to function properly and for good health. They are absorbed by our bodies to regulate and ensure the proper functioning of our nervous system, immune system and digestive system.
In the first instance, nutrients provide our body with the fuel it needs to produce energy on a constant basis, so that we remain efficient over the long term. However, our body does not need just one source of fuel. In fact, there are several sources that provide different amounts and contribute to the proper functioning of certain parts of our body.
For an adult, the nutritional intake should be as follows: between 45 and 50% carbohydrates, 15% protein and 30 to 35% fat. However, it is best to contact a professional, such as a nutritionist, who will be able to advise you better.
How healthy snacks promote health
The short-term benefits
Good snacks are often underestimated, yet in the course of the day they can really add value in terms of performance and energy. In the short term, healthy snacks have a real impact on our well-being and our health.
When you're at work and you have a healthy snack with real added value to hand, you'll feel full again, thanks in particular to the lipids that reduce insulin levels and blood sugar. It's also a snack that will help keep your energy levels up throughout the day and help you concentrate. In addition, there's the natural production of serotonin, which plays an essential role in well-being.
Snacks are often overlooked in our diet, even though they help to maintain a steady level of energy throughout the day, helping us to perform well, stabilise blood sugar levels and keep us 'awake'.
Remember, healthy snacks are not energy boosters, but help to maintain energy levels. And above all, don't overlook the power of quality breaks throughout the day.
Long-term benefits
But what about in the long term? Well, when you adopt a healthy diet, you increase your chances of keeping your body healthy for longer. It also helps prevent cardiovascular disease, which occurs when you don't eat healthily and don't take part in physical activity (such as walking or running).
The ideal combo: a healthy diet and regular physical activity will help you maintain your ideal weight, in addition to the benefits mentioned above.
How healthy snacks promote well-being
Improves mood
Eating a balanced diet makes you happy! Yes, a study conducted by Deakin University in Australia proves that eating too much fat and too much sugar has a negative impact on our bodies (and above all on our health). A poor diet tends to encourage depression.
A diet rich in nutrients, on the other hand, reduces the risk of depression. It is therefore essential to encourage the provision of healthy snacks and drinks within the company, which will also reduce absenteeism at work.
Boost energy
Food and energy are inextricably linked. Everything we eat has an impact on our body and our health. A diet that is too rich and lacking in nutrients can lead to major peaks in fatigue and a rollercoaster ride in blood sugar levels.
A good diet is essential to nourish our brain and maintain good cerebral faculties. For constant energy throughout the day, eat healthy snacks rich in fibre, vitamins and carbohydrates.
Better stress management
At work, there are always a few stressful situations to deal with. But did you know that stress increases your desire for sugar? In a stressful situation, our bodies produce more cortisol, which raises blood sugar levels. This also has an impact on serotonin, which encourages us to eat sugary foods in times of stress.
That's why it's best to choose foods that don't cause these sugar spikes. Healthy snacks without added sugar, preservatives and additives are preferable. Snacks you can rely on in times of crisis.