When afternoon slumps hit, a healthy snack is the perfect solution for an added boost of energy, an immune boost and more.
Even if you eat breakfast and lunch, if you’re like most people, you feel hungrier, moodier, and low on energy in the afternoon. Here’s what healthy afternoon snacks can do for you:
- Boost productivity
- Help you think more clearly
- Keep you in a good mood
- Contribute to weight loss by preventing overeating
But don’t just grab something out of the candy bowl or nearest vending machine. Consider the perfect snack to meet your needs, whether you need an energy boost, are trying to lose weight, or have to work with a restricted diet.
Snacks for Energy
The right afternoon snack should complement your lunch and combat fatigue. Numerous studies show that glucose inhibits neurons that help people feel awake, yet protein counteracts this effect.
That means that if you eat some carbs at lunch, a snack filled with protein might prevent you from getting sleepy once your body breaks those carbs down into glucose. Protein is also good for satiation, so you’re less likely to have a second afternoon snack or an extra-large dinner.
A quarter cup of nuts and dried fruits could also provide you with enough protein to feel full without overdoing it on the calories. The fruit gives you a little something sweet without putting you to sleep. A small apple with protein could produce a similar effect.
Tips for Choosing Energy Snacks
- Look for snacks that combine complex carbohydrates with protein or healthy fats for sustained energy.
- Opt for whole foods over processed snacks to maximize nutritional benefits.
- Choose snacks with a moderate glycemic index to prevent energy crashes.
Suggested Energy-Boosting Foods
Snacks for Weight Loss
Eating food to lose weight seems contradictory, but when you eat small meals frequently you feel full, which makes it easier to drive past that McDonald’s on your way home and to not eat 300 calories of junk while you’re making dinner.
Consider that two ounces of potato chips contain around 300 calories and offer nothing of nutritional value in return. Instead, opt for snacks that help boost your metabolism and burn fat longer.
Tips for Choosing Snacks
- Focus on snacks that are high in fiber and protein to promote satiety and reduce cravings.
- Incorporate snacks with a balance of macronutrients to stabilize blood sugar levels.
- Practice portion control and mindful eating to avoid overeating.
Suggested Foods
- Fresh fruits like apples, berries, and oranges.
- Raw vegetables with hummus or Greek yogurt dip.
- Cottage cheese with sliced fruit or vegetables.
- Air-popped popcorn seasoned with herbs or spices.
- Rice cakes with avocado or cottage cheese.
Snacks for Mood Control
If you’re looking for the perfect snack to boost a dull or depressing day, opting for snacks rich in magnesium rather than sugar. Not only will they give you that desired feel-good boost, but they’re also guilt-free! Some of the best magnesium-rich foods you can grab-and-go include dark chocolate, avocados, nuts, legumes, pumpkin seeds, and bananas.
Tips for Choosing Snacks
- Incorporate foods rich in omega-3 fatty acids, which are known to support mood regulation.
- Include snacks with complex carbohydrates to promote serotonin production, the “feel-good” hormone.
- Limit processed sugars and opt for natural sweeteners like honey or maple syrup.
Suggested Foods
- Dark chocolate (70% cocoa or higher).
- Sliced banana with almond or peanut butter.
- Edamame (steamed soybeans) sprinkled with sea salt.
- Quinoa salad with chickpeas and vegetables.
- Homemade smoothie with spinach, banana, and a scoop of protein powder.
Snacks for an Immune Boost
When you need a snack that not only satisfies your hunger but also strengthens your immune system, nutrient-dense options are the way to go. Many foods rich in vitamins, antioxidants, and healthy fats can help your body stay strong and ward off illness. For instance, a handful of mixed nuts and seeds provides a great combination of vitamin E and zinc, both known for supporting immune health. Pair these with vitamin C-rich fruits like oranges or berries for an extra immune-boosting punch. Greek yogurt is also a smart choice, packed with probiotics to aid in gut health, which plays a crucial role in immunity.
Tips for Choosing Snacks
- Opt for snacks rich in vitamins C, D, and E, as well as zinc and probiotics, to help support immune function.
- Choose whole foods over processed options to ensure you’re getting the most nutrients.
- Incorporate foods that promote gut health, as a healthy gut contributes to a strong immune system.
Suggested Foods
- Greek yogurt with honey and berries
- A handful of mixed nuts and seeds (almonds, sunflower seeds, walnuts)
- Veggie sticks with hummus or guacamole
- Orange slices paired with a few Brazil nuts for selenium
- Hard-boiled eggs with a sprinkle of turmeric for added anti-inflammatory benefits
Snacks for Those with Food Allergies
If you’re allergic to gluten, soy, nuts, or dairy and can’t eat commonly recommended snacks, there are plenty of allergy-friendly options. A hard-boiled egg provides a good source of protein. Some gluten-free crackers with hummus would be suitable for most people with food allergies. If you’re allergic to peanuts but can handle almonds, almond butter is a great alternative. Simply spread it on a small apple, or try it with banana chips.
Tips for Choosing Snacks
- Read ingredient labels carefully to identify potential allergens.
- Choose snacks that are free from common allergens such as nuts, dairy, gluten, soy, and eggs.
- Consider alternatives and substitutions to accommodate specific dietary restrictions.
Suggested Foods
- Rice cakes or gluten-free crackers with hummus or avocado.
- Fresh fruit salad with a drizzle of honey or dairy-free yogurt.
- Vegetable sticks with guacamole or salsa.
- Quinoa salad with roasted vegetables and a lemon vinaigrette.
- Energy balls made with sunflower seed butter, oats, and dried fruits.
- Rice paper rolls filled with shrimp, tofu, or vegetables and served with a soy-free dipping sauce.
- Popcorn seasoned with nutritional yeast or herbs for a dairy-free cheesy flavor.
- Chia seed pudding made with coconut milk and topped with fresh berries.
Bottom Line on Snacks
Don’t look at morning and afternoon snacks as extra calories. Instead, make smart and healthy choices that help fuel your body, reduce food cravings, keep your mood positive, and give you added energy all day long.
Want more tips on fueling your body?
Schedule a visit with your local AlignLife chiropractor to learn more about nutrition, nutrients your body may be lacking, and how to fuel your body with the right foods to meet your health goals.
