7 Energy-Boosting Snacks for Afternoon Slumps
Everyone has those days when they hit a mid-afternoon wall. An energy-boosting snack is just what the doctor ordered. Eating simple high-protein snacks rich in fiber and nutrients can give you the boost of energy you need to get through til dinner. The combination of protein and fiber is the key to steady, lasting energy without the spikes and crashes associated with energy drinks and sweets. Here are seven healthy snacks to get you through those afternoon low spots.
#1 Carrots & Peanut Butter
Peanut butter is rich in protein, healthy fats, and B vitamins. Carrots are rich in Vitamin A and Vitamin C. Both foods are good sources of fiber and electrolytes. When you mix the two, you get a salty, crunchy snack that is healthy, nutritious, energy-boosting, and tasty. Dehydration can lead to fatigue, so the water content of the carrots and the calcium, magnesium, and potassium of the combination are an added bonus. For those who are not a fan of raw carrots, substitute apple slices. You will keep the crunch, hydration, and fiber, and add a little sweetness and tartness.
#2 Greek Yogurt & Berries
Strawberries, raspberries, blueberries, and blackberries mix well with plain Greek yogurt to make a delicious snack. Greek yogurt has less sugar than regular yogurt and is a good source of protein and calcium. Using the plain variety avoids the added sugars contained in most flavored varieties. The berries provide fiber, electrolytes, and vitamins like B and C, plus a natural sweetness to offset the plainness of the yogurt. You can mix in a little granola for extra fiber and a little crunch.
#3 Trail Mix
Trail mix is a great portable snack that you can take anywhere. If you buy the varieties without the candy and chocolate chips, you can get sustained energy without the sugar rushes and crashes. Varieties with nuts, seeds, dried fruits, granola, and coconut give you all the protein, fiber, and nutrients you need, with just enough sweetness from the dried fruits to keep things interesting. If you just can’t go without the chocolate, go with dark chocolate to cut the sugar intake
#4 Raw Veggies & Hummus
Raw veggies like carrots, celery, cucumbers, and bell peppers are good sources of fiber, vitamins, and electrolytes, plus they have a high water content like fruits. When dipped in the savory, tangy goodness of hummus, they make for a flavorful combination. The chickpeas in the hummus are packed with protein, fiber, iron, and electrolytes. Plus, the healthy fats in hummus can help lower your cholesterol. This snack is energy-boosting and good for your heart.
#5 Whole Wheat Crackers & Cheese
Whole wheat crackers like Wheat Thins or Triscuits are a great source of fiber. They provide a salty, crunchy snack that is much healthier than that bag of chips in the pantry. When you top them with small chunks of cheese, you add calcium and protein. Together, they make a classic snack combination that has satisfied hungry bellies for decades. You can switch up the cheeses throughout the week to keep things interesting. Swiss, Cheddar, Monterey Jack, Colby, Gouda…you name it, they all work.
#6 Nuts
Nuts are a great source of protein, fiber, and nutrition, and they make for a heart-healthy and satisfying snack. Nuts are easy to transport and store, and they keep for months. They come in dozens of varieties, so you can switch things up as often as you like. Cashews, peanuts, almonds, pecans, walnuts–everyone has their favorite. If you can’t make up your mind at the store, grab a canister of mixed nuts. They will all calm that growling stomach and help you through your day.
#7 Whole-Grain Avocado Toast
Avocado toast is all the rage right now. You can find it in trendy restaurants, but it is not difficult to make at home. Even without the extra bells and whistles, like poached eggs, feta cheese, and red pepper flakes, it is a scrumptious and nutritious snack. Avocado is a superfood, and it is rich in fiber, nutrients, electrolytes, and flavor. Slice it or mash it and put it on whole-grain toast to add the protein to get you to dinner. Drizzle it with
olive oil and lemon juice, sprinkle a little salt, and top it with diced tomatoes if you feel like it. However you like yours, it will be the energy-boosting pick-me-up you need.
The Bottom Line
These seven ideas are just the tip of the iceberg, so don’t be afraid to experiment and find your own favorites. As long as you avoid adding foods with high amounts of added sugars to your protein and fiber sources, you should notice a difference. Those afternoon meetings won’t get any more interesting, but at least your boss won’t catch you sleeping during them. Just make sure that you drink plenty of water to keep yourself hydrated and to help your body absorb the nutrients from whatever snacks you settle on. Happy snacking!
