Do you ever have that midday slump where you just have zero energy and can’t seem to function? It’s a soul crushing time that tends to be between 1:00pm and 4:00pm, and it’s when you feel like you just need a break! This midday slump can be hard for on-the-go people or just busy people in general who don’t have time to take a break but need energy. This is where having healthy and hearty snacks on hand come in. To re-energize and get the most out your day, snacking is a great way to nourish yourself as well as be fueled to be most efficient person you can be.
Our bodies need snacks or small meals throughout the day for sustained energy and brain power. Snacking not only will satisfy your hunger but also you’ll experience less weakness, brain fog, headaches, dizziness, and famish. Eating more frequently as opposed to just a few big meals a day has also been shown to decrease BMI and waist circumference in females.1 Other studies have also shown that snacking can improve nutrient intake because more fruits, vegetables, and fiber-rich foods are eaten. This also shows that the type of snack that is eaten is very important! Foods like cookies, cake, candy, baked goods, and chips can be a once in awhile treat, but isn’t going to re-energize you in your day. Picking snacks that will nourish your health will make you feel vitalized and happier.
✨Here is the number one formula to keep in mind when choosing snacks: make sure it includes a mix of carbohydrates + protein + fiber. Carbohydrates such as fruits, vegetables, and whole grains is your body’s main source of energy. Protein such as eggs, beans, and nuts build your lean body mass and gives you strength to carry on throughout the day. Fiber which is in vegetables, fruit, beans, chia seeds, and whole grains will keep full until your next meal.
One great snack idea that is perfect to take on-the-go is hummus with crackers, pita, and veggies. This snack actually originates from the country of Israel where it is very popular and a common snack among the people. This Middle Eastern snack is easy make on your own and is the perfect snack formula. Hummus is usually made with chickpeas, tahini, olive oil, lemon juice, and garlic, which is full of protein and fiber! Make your own hummus easily is a food processor for a cheaper option or there are so many varieties to choose from in any grocery store. Eating hummus with vegetables, crackers, or pita will add carbohydrates to this snack formula. Chop your vegetables and pack this snack for an easy way to energize your midday slump!
3 Other Healthy On-The-Go Snack Ideas:
(All these snacks fit the formula of carbohydrates + protein + fiber)
1) Apple, crackers, and cheese
Choose any piece of fruit you like such as an apple as your source of fiber. Adding cut up pieces of cheese such as this goat cheddar cheese from Trader Joe’s will be your protein source. These sweet potato crackers add a yummy crunch of carbohydrates that completes this snack!
2) Chia Seed Pudding
Chia seeds are an amazing source of energy! This is a snack you can make the night before and grab and go the next day. Top your pudding with fruit and you have a perfect snack. Here’s a great recipe by “The Minimalist Baker”: https://minimalistbaker.com/how-to-make-chia-pudding/
3) Energy Balls
This is a homemade snack that you can make at the beginning of your week and store in your fridge. Each ball is a perfect little snack to re-vitalize yourself and keep you sustained. They’re also the perfect and quick bite to have before a workout!
Just combine the ingredients in a large bowl, roll into balls, and store in the fridge. It’s that easy!
Coconut Cashew Energy Balls:
- 2 cups rolled oats
- 1 cup cashew butter (or any nut butter you like such as almond, peanut, etc.)
- 2/3 cup of honey
- 1 heaping tablespoon mace powder (optional)
- 1 1/3 cup shredded coconut
- 1/3 cup chia seeds
- 1 tsp vanilla extract
- A pinch of cinnamon and Himalayan pink sea salt
- Ritchie LD. Less frequent eating predicts greater BMI and waist circumference in female adolescents. Am J Clin Nutr. 2012;95(2):290-296.
- Kong A, Beresford SA, Alfano CM, et al. Associations between snacking and weight loss and nutrient intake among postmenopausal overweight to obese women in a dietary weight-loss intervention. J Am Diet Assoc. 2011;111(12):1898-1903.