Healthy Ways to Satisfy an Afternoon Snack Attack

Healthy Ways to Satisfy an Afternoon Snack Attack

It’s 3 PM, your stomach is grumbling, and your energy is starting to plunge. You’ve had lunch, but dinner is at least three hours away. Do you give in to your hunger signals and have a snack? Or do you ignore your stomach and go on with your day?

Having a small amount of food in between lunch and dinner is actually a perfect way to curb your hunger and sneak some extra nutrients into your day. Eating something every four hours keeps your blood sugar, or glucose levels, more stable, which helps you feel more energized and alert, since glucose is your brain’s main source of fuel. On the flip side, if you reach for nutrient-void foods, such as regular potato chips, soda, or candy, you may be doing your health—and diet—a disservice. You risk overeating later because the calories in these items don’t have enough fiber or protein to keep you feeling satisfied. Also, you miss the opportunity to add energizing, and health-enhancing nutrients to your diet.

Look for snacks between 100 and 200 calories. Go for fewer calories if you’re simply satisfying a craving, but opt for closer to 200 calories if you’ve got several hours before mealtime. Ideally you should use your afternoon snack as a chance to take in some extra vitamins, minerals, and fiber from wholesome food.

We always tell our clients that having a reasonably portioned, nutritious snack is a smart way to keep your energy levels up in the afternoon. They also see that whether they want to perform at their best, stay focused or lose weight and fight cravings, it’s critical for their success. Instead of running to the vending machine for regular potato chips or cookies, make a handful of the following healthy snacks readily available so you’ll always be prepared when that craving comes.

• Baby carrots and hummus (76 calories for 1/d cup carrots and 2 tbsp hummus)

• An apple with peanut butter, sprinkled with cinnamon (189 calories for one apple and 1 tbsp peanut butter)

• Non-fat yogurt topped with granola (170 calories for 1 cup yogurt and 1 tbsp granola)

• Edamame. We love plain edamame, but you can also dip it in mustard or low-fat ranch dressing(95 calories for 1/2 cup of edamame; 140 calories with 1 tbsp low-fat ranch dressing)

• Cucumber with low-fat cottage cheese (126 calories for one cucumber and 4 oz cottage cheese)

• Whole-grain crackers (we like Ry-Krisp) with black bean dip and salsa (95 calories for 2 crackers, 2 tbsp black bean dip and 2 tbsp salsa)

• Pirate’s Booty (look for new, half-ounce 65-calorie packs, which are great for an office snack)

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