Break Foods that Boost Energy. For your next refreshment break, instead of the typical buffet of pastries, cookies, and cakes, try a balance of whole, colorful, fresh foods. These will help keep your attendees focused and productive—and they boost the immune system and provide the body balanced nourishment for all-day energy.

Consider these three basics when creating your break menu:

1. Provide balanced macronutrients. Be sure your snack contains healthy carbohydrates (fruit, vegetables, greens, beans, whole grains), protein (beans, nuts, seeds, eggs, meat, fish) and healthy fat (olives, hummus, avocado, nuts, seeds, coconut milk, coconut oil)

2. Fiber is your friend. Snacks should contain a good amount of fiber to help digest any available sugars, keep you satiated, and provide enduring energy.

3. Snacks should be colorful If you select cheese and crackers for your snack, you might get some protein, carbohydrates, and even a little fat, but you’re missing out on all the beautiful nutrients, vitamins, and minerals that support you in health. Balance bright vegetables and fruits with a protein and fat source.

Team up with the chef and advocate for snack options that will sustain everyone for a full, productive day. You can pair cost-effective items to stay within budget and achieve your goals.

Here are some healthy snack ideas that work at a conference (and at home):

Fresh berries topped with whipped cream, chopped walnuts, and dark chocolate shavings

Stove-top popcorn made with coconut oil and tossed with clarified butter, sea salt, and rosemary

Homemade trail mix: nuts, dried fruit, seeds, coconut flakes, and dark chocolate

Veggie sticks and hummus

Roasted garbanzo beans: rinse and dry beans, toss in olive oil, salt, and pepper and roast at 400°F

Yogurt parfait: Greek yogurt, honey, fresh berries and homemade granola

Organic tortilla chips, guacamole, and salsa

Small side salad with vegetables, feta cheese and dressing

Tuna or chicken salad with chopped carrot and celery served in a halved avocado

Cup of bean soup with warm bread rolls and butter

Fresh fruit, raw nuts, and dark chocolate

If you need a sweet treat, ask the chef to create a healthier cookie loaded with whole oats, nuts, seeds, and complimented with dark chocolate chunks.

Make the commitment to offer healthy snack options at each of your events. Habits are hard to break, I know, but in time it will become second nature for you and your attendees to enjoy healthy fare. Everyone benefits from this small change; clients will see increased focus and productivity from their teams, you’ll have the energy you need to take care of all the demands in your day, and everyone will be supporting their health while on the road.

That’s a win, win, win!