Imagine grabbing a power tool and right when you try to start working you realize the battery is dead. That could be exactly how you are feeling when not bringing the right fuel for your body to the masonry construction site.
It’s no secret that eating healthy foods can make you feel better and function at your maximum capacity. It’s also not a secret that with so much information out there, it can be overwhelming. To make it easier for you, we’ve generated a list of some great snack ideas to make sure your battery is full for an energized day of work.
1. Energy Boosting Fruits
When feeling low on energy, one simple, fast remedy is to grab a banana. According to Healthline, “Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.”
Bananas tend to brown in heat or cold weather on the masonry construction site, so if you are picky about mush bananas, try an apple instead. Research hasn’t (yet) proved that an apple a day can keep the doctor away, but with their high sugar and fiber content, apples can provide a slow and sustained energy release throughout your day.
Nothing can drain energy like getting sick. By eating strawberries and oranges, which are packed with Vitamin C, you can better support a healthy immune system. According to The National Center for Biotechnology Information (NCBI), increasing antioxidant rich foods could help decrease fatigue.
2. Like Mom said, “Eat Your Vegetables!”
Chips might be an easier and more common quick snack, but the fuel from vegetables will last longer throughout the day on the masonry job. By bringing a salad to work, you can incorporate healthy leafy green vegetables like spinach and kale which contain a variety of nutrients including iron. Fatigue is often one of the most common symptoms of iron deficiency according to the NCBI.
An easy and energizing snack is hummus, which you can eat with foods like pita chips or fresh vegetables. Dessert hummus like the salted caramel flavor is great for a dip with apples.
Other vegetable snacks like edamame, lentils, chickpeas and avocado can also help fuel your workday.
3. Small Packages, Big Deliveries
Nuts and seeds are both great snacks that are full of nutrients to boost your energy. According to the NCBI, “Most nuts like almonds, walnuts and cashews are known for their high calories and abundance of proteins, carbs and healthy fats. These nutrients can provide you with a slow release of energy during the day.”
Similarly, Healthline says that “Seeds, such as chia seeds, flaxseeds and pumpkin seeds, could also increase your energy levels.”
Grab a handful or dip fruit in peanut butter or almond butter.
4. Liquid Fuel
Coffee and green tea can provide a caffeine boost to help you feel alert and focused. The most important liquid fuel is water, and it’s important to make sure you are getting enough water as dehydration could lead to lack of energy and fatigue.
In addition to these punch-packing snacks, here are a few easy lunches to pack to give you the energy you need to thrive on the job:
- Fish – like salmon or tuna
- Eggs – hard-boiled or make an omelette to bring
- Oatmeal – you can add some fruit for an extra energy boost
- Quinoa – Mix in vegetables and a dressing for a filling salad
- Yogurt – Bring some granola and you have an energy-packed snack
And, if you have access to an office on site, during the cold winter, you can grab a warmer like this Crock-Pot warmer for a warm, delicious, and healthy lunch to keep you full and energized!