A mid-afternoon energy slump is common, and the right snack can help you stay satisfied through the rest of the day. Three registered dietitians share their go-to snacks to get through the afternoon.
"For a busy work day, my go-to snack is dates and roasted cashews. It needs no preparation or refrigeration (I can just keep them in my desk drawer), yet it usually keeps me full until dinner.
"Cashews are a great source of unsaturated fat. They also contain fiber and protein, and that combination keeps me going through the remainder of the day. I choose roasted cashews because roasting adds more flavor and crunch.
"With the added dates, I'm getting a serving of fruit (about 3 Medjool dates equal one fruit serving), plus bonus fiber. Especially on days when I'm craving something sweet in the afternoons, dates hit the spot. Any dried fruit without added sugar would be a great option, such as raisins or apricots." — Eliza Leone, registered dietitian
"To avoid the afternoon slump, I reach for a hard-boiled egg paired with crunchy vegetables, like sliced bell peppers. It's quick, and it helps me feel steady through the afternoon.
"The combination of protein and fiber tends to slow digestion, which can keep you feeling fuller for longer, rather than experiencing the energy spike and crash that can come from sugary or refined-carb snacks.
"Chewing crunchy foods can make a snack feel more satisfying and enjoyable, so I'm less tempted to keep grazing. Any crunchy vegetable you already have in your fridge works, whether that's cucumbers, carrots, snap peas, or any other crunchy veggies you enjoy." — Simone Harounian, registered dietitian
"My favorite snack to keep me going is almonds with string cheese. It's filling and easy to throw in my bag when I'm on the go. I like this combo because it has protein, healthy fats, and a little fiber, which keeps me full.
"I usually grab a handful of almonds or one of the pre-portioned nut packs along with a stick of string cheese. If I want to change things up, I'll swap the almonds for pistachios or walnuts, or pair the nuts with cottage cheese instead.
"If I know it will be more than two hours until I eat again, I'll add a piece of fruit like an apple or a handful of grapes. This adds extra carbohydrates and a little fiber to keep me full until my next meal." — Lindsey DeSoto, registered dietitian