Whether it’s dried fruit, fresh fruit, cereal or biscuits, there’s no shortage of tasty snack options. The real challenge is choosing healthy afternoon snacks that aren’t overly sweet or salty. Here are a few smart and satisfying ideas.
Why is it important to have an afternoon snack?
Do you ever feel sleepy in the middle of the afternoon? You’re not alone. Maybe you also feel a little hungry between lunch and dinner? Still not alone. In both cases, a healthy snack can really help.
Energy boost
A well-chosen afternoon snack can provide around 10% of your daily nutritional needs. That’s a solid energy top-up and a good way to avoid that mid-day productivity slump.
Lighter dinners
An afternoon snack also helps curb hunger at dinnertime, which means you’re more likely to eat a lighter, more digestible meal in the evening. Better digestion leads to better sleep, and better sleep means you’ll feel great in the morning.
A relaxing break
At work, the afternoon snack often doubles as a short break. It’s a moment to relax, recharge and connect with colleagues. And as we all know, those small moments of social downtime make a big difference (see also our post on “The benefits of taking breaks at work”).
A smart alternative to mindless snacking
A planned afternoon snack helps avoid grabbing the first junk food you see when hunger strikes. The trick is to make it part of your daily routine. Keep a healthy snack on hand and eat it at a consistent time. It takes a little planning, but it’s totally doable.
Healthy afternoon snack ideas
Let’s be real: if you care about your health, you should stay away from snacks (and drinks) that are too sweet, salty or greasy. Besides having poor nutritional value, these snacks don’t keep you full for long. And soon enough, you’re hungry again.
So why are they still so popular? Mostly because they’re convenient and feel easier to grab. But that’s not always true. Here are some healthy afternoon snack ideas that prove otherwise.
Nuts and dried fruits
Packed with fiber, vitamins and minerals, nuts and dried fruits (almonds, walnuts, hazelnuts, cashews, trail mixes, etc.) are easy to store and eat. They’re filling and give you an energy boost, making them ideal for workdays.
Want easy access to this kind of healthy snack at work? BulkBar offers companies a smart solution with eco-friendly, organic dispensers filled with dried fruit, nuts and cereals in bulk. It’s healthy snacking made simple, with a side of sustainability.
Fresh seasonal fruit
Fresh fruit is another great snack. It’s healthy, tasty, and just as easy to eat. If your company provides fruit baskets at the office, lucky you. There’s no excuse not to grab a piece during your break. Otherwise, just bring your favorite fruit from home.
Pro tip: go green and choose organic, seasonal produce when possible.
Cereal
A classic snack for kids after school, cereal still has its place for adults. As long as you avoid the overly processed kinds that are packed with sugar. Instead, go for low-sugar options like rolled oats, muesli or granola. Add a splash of milk or your favorite plant-based drink, and you’ve got a delicious snack ready in under a minute.
Plain or fruit yogurt
Yogurt is rich in calcium and protein, making it a great afternoon snack. Choose plain or fruit varieties, ideally organic and with no added sugar. Looking for something low-cal and nutritious? Plain yogurt typically contains fewer than 40 calories per 100g.
Snack combos
Want a bit more variety? You don’t need cakes or chocolate bars. Just mix a few of the ideas above. Add nuts to your granola, or top plain yogurt with a fresh seasonal fruit. These simple combos take barely any extra prep but still feel indulgent.
Conclusion
The afternoon snack is more than just a pause. It plays an important role in giving your body the nutrients it needs to stay strong, focused and energized.
To reap the benefits, choose your snacks wisely. Think whole grains, nuts, fruit, dairy… and your own favorite healthy combos.
It’s a moment to relax, refuel and avoid impulsive snacking. So why not make the afternoon snack your fourth balanced meal of the day?
Published on 28/11/2022
