Feel Drained During the Afternoon? Joy Bauer Shares the 8 Best Snacks To Eat for a Midday Energy Boost
These energy-boosting snacks are full of flavor and easy to prepare when you're on time
If you’ve ever struggled from the dreaded afternoon energy slump around 2 p.m., you’re not alone. While you could always grab another cup of coffee, over-doing the caffeine may not be such a good idea. As it turns out, there are a few reasons why you may be lacking energy throughout the day, including not getting enough essential nutrients to fight the fatigue. Luckily, registered dietitian Joy Bauer, MS, RDN, CDN, shares eight of the best snacks for an energy boost. These snacks are not only healthy, but they’ll satisfy your appetite until your next full meal. Keep reading to learn more about warding off fatigue with the help of smart snacking.
What to do before reaching for an energy-boosting snack
While fatigue can be triggered by a deficiency in key vitamins and minerals, there’s another factor to consider: dehydration. “Before you snag a snack from the vending machine or raid the cookie jar to clear up a case of afternoon brain fog, make sure you’re not dehydrated first,” Bauer says. “Sipping water is a smart strategy for fighting fatigue.” This is thanks to water’s ability to flush excess toxins and move nutrients and oxygen throughout your body, which helps you feel refreshed and rejuvenated. (Find out what experts say about how much water you should drink in a day.)
The nutrient duo to aim for when fighting fatigue
In some cases, hydrating yourself might be the first step to increasing your energy. Therefore, Bauer suggests turning to nutrient-rich foods to beat that afternoon slump. “If you’re still hungry after you hydrate, opt for energy-boosting eats, ideally something that includes a mix of fiber and protein,” she says. “This duo can help steady blood sugar which, in turn, can sustain energy.” Fiber is also associated with helping speed your metabolism, while protein is known for promoting satiety. Even better, finding snack options with both of these nutrients is easier than you think.
Dr. Bauer’s 8 best snacks for an energy boost
Below, Bauer shares eight snack suggestions to help you feel energized when a moment of fatigue comes on. They’re tasty and quick to put together!
1. Apple slices topped with peanut butter
The sweet, tart and crunchy apple paired with the nutty peanut butter is the perfect snack combo. Opt for a natural peanut butter to save on calories and sugar.
2. Rice cakes with cottage cheese
Your favorite plain or flavored rice cakes are delicious with a healthy dollop of cottage cheese. For a velvety cheese topping, try using whipped cottage cheese.
3. Turkey slices wrapped around crunchy bell pepper sticks
Turkey wrapped bell pepper sticks are a tasty on-the-go snack that packs a protein punch.
4. Edamame in the pod
When steamed to perfection, edamame is buttery and tender to enjoy plain or with a sprinkle of flaky salt. Yum!
5. A nutrition bar
If you want a simple grab-and-go snack, make a batch of homemade protein bars as they’re healthier, cheaper and tastier than the store-bought kind.
6. Trail mix with nuts and seeds
Trail mix is hard to beat, especially when it contains a nice mix of soft and sweet dried fruit and nutty seeds and nuts.
7. Greek yogurt with berries
Creamy yogurt topped with sweet and tart berries doesn’t have to only be enjoyed for breakfast. It’s an excellent snack and you can make it even better with a drizzle of honey.
8. Almonds paired with string cheese
Cheese and nuts are a classic pairing — and this couldn’t be more true for almonds and string cheese. Lightly salted roasted almonds are a good choice for this snack option.
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