Snacking can often be an area where a lot of our good dietary choices come undone. For most people, the afternoon slump is the worst time for bad snacking habits to occur. Why? Well, low energy tends to hit at this point of the day usually because we haven't eaten enough protein for breakfast and lunch! Often we will get to the afternoon and our energy and motivation level is at ground zero, but instead of eating something that will give us sustained energy, we reach for nutrient deplete foods like a chocolate bar or a bag of chips. Unfortunately, these are also the worst snack choices for increasing and sustaining our energy throughout the afternoon and they are also not going to do our health any favours.
Preparation is Key
One of the easiest ways to put a stop to your afternoon routine of chocolate bars and chips is to be prepared with healthier and delicious snacking alternatives. So, with that in mind, I have put together a list of my favourite snacking options for you to pick and choose from.
Hummus with crackers and carrots sticks for dipping
Hummus is an excellent source of protein and makes a tasty and nutritious snacking option to increase energy in the afternoon. Combining it with carrots and celery is an easy way to get an extra serving of veg into you as well.
Rice thins with nut butter (almond or cashew) topped with sliced banana
Oh man do I love rice thins! They are just such a versatile base for pretty much any topping your mind can think up. Good quality nut butter with sliced banana gives you a little bit of a sweet hit, but it’s also high in good fats, fibre and protein. So many ticks!
Rice thins with avocado, sprinkled with Danish feta or goats cheese
You cannot have a snack list with out mentioning avocado. And feta is such a delicious addition! Again, this snack is giving you healthy fats, fibre and the all important protein for sustained satiety and energy.
Pot-set Greek yogurt (with NO added sugar or fruit puree) plus your favourite fruit or nut topping
I actually don’t eat much yogurt because I am not a massive fan of a dairy-dominant diet, however, if you don’t have an issue with dairy then a good quality pot-set yogurt is a great snacking option as it’s high in protein and beneficial probiotics for digestive health. Also, when picking your yogurt make sure it doesn't have any added sugar or fruit purees. Fruit purees are generally all sugar with none of the benefit of whole fruit.
Protein Balls or Bliss Balls
If you have time to prepare ahead and make your own nutrient packed protein balls, then do it. Make sure to choose a recipe that isn’t too high in sugar (that means date free) and is instead high in protein and fibre (that means nuts and seeds). Here is a really good recipe for you to try . The recipe calls for brown rice syrup, but maple syrup would be fine, and I think it’s actually a better choice as its higher in beneficial minerals. But remember, it's still sugar, so don't go crazy with it!
Buy your snacks in advance and bring them with you to work on Monday. Having a packet of rice thins and a jar of nut butter handy might just be the 3pm saviour you have been looking for!
Happy snacking!