How energizing snacks can help combat the midday slump

Our bodies function according to a 24-hour pattern called the circadian rhythm, so it is normal to experience natural dips in energy and concentration during certain parts of the day.¹ The good news is that we can influence how hard these afternoon energy crashes hit us with factors like food intake, environment and sleep quality.²

Choosing foods with nutritional value and eating mindfully is key.³ Balanced snacks, frequent eating and hydration can all help prevent hard energy crashes.⁴ High-energy snacks are typically rich in complex carbohydrates, magnesium and protein,.⁵ Incorporating nutrient-rich snacks into your routine supports a balanced diet and keeps your body and mind functioning optimally. Aim to add two food groups together or a balance of carbohydrates, fats and protein.⁶

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How to eat to boost energy

When snacking, try not to stick to one food group. Instead, find snack combinations with multiple macronutrients (carbohydrates, fats and proteins). This is a good way to keep you feeling satisfied.⁷

Here is an overview of how each of these nutrients relates to energy:

• Carbohydrates are the body's main energy source.⁸
• Protein helps regulate energy balance.⁹
• Soluble fiber helps to regulate blood sugar, and some fibers can make you feel full.¹⁰
• Fats are the most calorie-dense macronutrient and can provide long-lasting energy.¹¹

Now imagine how energy-inducing a snack combo of fat, fiber and protein could be!

Look for nutritional balance

Danielle Stagni, a registered dietitian and nutrition therapist at New Moon Nutrition and Wellness  says, “Limiting foods high in saturated fat and added sugars is a priority when seeking nutrient-dense options.”¹² She adds, “Also look for foods that include carbs with fiber and pair them with a fat or protein.”¹³

Here are some of her recommendations:

• Avocado toast
• Banana and peanut butter
• Cheese and crackers
• Granola and yogurt
• Hummus and pita chips
• Sandwich sliders

Eat regularly

Starting the day with a strong breakfast is an important foundation, but don't ignore your body's hunger cues that follow when a meal wears off. If you do, you may start feeling tired.¹⁴ Eat regularly by not skipping breakfast and eating something every two to four hours. This helps avoid energy crashes, and a few preplanned snacks can act as a bridge between meals.¹⁵

Hidratación

"Being thirsty is a sign you are already mildly dehydrated," Stagni says. "Fruits and vegetables can also be a hydrating food for a nutritious snack option."¹⁶

Staying hydrated is a basic principle that shouldn’t be overlooked.Water is the vehicle for transporting nutrients to the cells and muscles.¹⁷ As you go through the day, you are continuously losing water. So, if you aren't diligent about hydrating, you may experience fatigue, a headache or lightheadedness.¹⁸ Adding electrolytes to your water can make the hydration process more enjoyable. Plus, the added minerals in electrolytes help the body to maintain fluid balance.¹⁹

For example, consider CVS Health® adult electrolyte boost.

Types of high-energy snacks

With access to so many different types of snack foods, it can be hard to spot high-energy snacks from the energy depleting ones. 

Below are a few ideas:

Dried fruits

Did you know that dried fruit is more concentrated with fiber and antioxidants?²¹ Therefore, it is needed in smaller amounts than fresh fruit. Dried fruit may also contain extra added sugars compared to the natural sugars in whole fruit.²² Stagni says that since most people don't get enough fiber anyway, dried fruit can be a good opportunity to increase fiber intake (with consideration of its portion sizes).²³

Some dried fruit products include Gold Emblem abound® dried organic mango y Well Market™ probiotic-boosted dried prunes.

Energy bars

Energy bars can help you meet your calorie needs and are easy to transport wherever the day takes you. Energy bars typically refer to granola or protein bars. Stagni says to look for bars that have some fiber, protein or unsaturated fats and limited added sugars. Often, the more nutritious options will contain dried fruit, nuts, oats and seeds.²⁵

Larabar peanut butter chocolate chip y Dave's Killer Bread Oat-Rageous Honey Almond organic snack bars are energy bars to consider.

Nuts and seeds

Although fats make up a large percentage of nuts and seeds, these little superfoods also have solid amounts of protein and carbohydrates.²⁰ In addition, you will be increasing your vitamin intake.

Nuts and seeds are a great staple to keep in the house and can also be a yummy addition to a oatmeal, salad or yogurt. Beyond the familiar peanut, there are several other types of nuts, like almonds, cashews, pistachios and walnuts. Each of these has different textures and flavors. A few popular seeds to try: chia seeds, flaxseeds and sunflower seeds.

Some examples of nuts and seeds products include Well Market salt and vinegar sprouted almonds y Gold Emblem abound unsalted deluxe mixed nuts.

Refrigerios proteicos

Refrigerios proteicos come in all shapes and sizes. Consider savory snacks like beef jerky or roasted chickpeas. Dairy products like cottage cheese or Greek yogurt can be spruced up with toppings like granola, nuts or seeds.

Protein bars are one of the most popular to-go choices. Not only are they filling and affordable, but they also frequently have added vitamins and minerals for that extra shot of nutrients.

Consider protein bars like Quest Nutrition Protein Bars o RXBAR.

Trail mix

Trail mix is a convenient all-in-one snack, offering a blend of dried fruits, nuts and seeds in a single package and allowing you to benefit from the vitamins and nutrients of each of these different foods.²⁴ Buying trail mix may be more convenient than it would be to shop for each of the items individually.

Some trail mix ideas include Well Market turmeric curry trail mix o Gold Emblem classic blend trail mix.

Consideraciones especiales

When choosing high-energy snacks and beverages, consider specific circumstances like allergies, dietary restrictions and the need for convenience. Tailoring snacks to these factors helps meet nutritional needs while providing energy.

Dietary restrictions and allergies

If you need to follow certain dietary restrictions or have food allergies, you will need to take precautions when shopping. Reading food labels is important. For example, if avoiding corn, it may not be clear that corn is the key ingredient in foods like grits or polenta.

High-energy snacks for working adults

Picking saludables for work is helpful for adults who want to stay sharp and energized throughout the day. Go for foods that combine carbohydrates, fats and proteins to provide a steady release of energy.²⁶

High-energy snacks for kids

When putting together high energy snacks for kids, focus on a well-balanced ratio of fruits, grains, proteins and vegetables. "If you want to build a healthy lunch box," says Stagni, "be open to letting them try a variety of foods and see what combinations appeal to their taste buds the most."²⁷

Stay energized all day with healthy snacks

Adding high-energy snacks throughout your day may help you overcome the tragic midday slump. For snacks that give you the most energy, focus on the quality of calories.²⁸ This means incorporating unsaturated fats, fiber and protein and increasing fruit and vegetable intake.²⁹

Dried fruits, energy bars, nuts, seeds, protein snacks and trail mix are balanced snacks that offer more nutrient density for sustained energy. You will see that mindful eating is worth the extra effort when you can power through your day without a decrease in energy.

Este contenido es solo para fines informativos y no constituye un asesoramiento médico. Consult your health care provider before taking any vitamins or supplements, and prior to beginning or changing any health care practices.