Looking for an afternoon snack that will power you through until dinner time? Dietitian Dr CHARLOTTE ROWLEY has some delicious ideas.
The clock ticks over to 3pm and your energy is draining by the minute. You risk falling asleep at your desk any second now. It must be time for a pick-me-up snack! When you are tired and consumed by work it’s easy to reach for whatever is to hand, especially if the office chocolate jar is nearby…
So how can we make healthier choices when we hit that afternoon slump? Something that will sustain us for the rest of the afternoon, rather than sending us back for another snack 30 minutes later?
It’s possible! Here are some easy swaps that will give you lasting energy.
Savoury snacks
Roasted chickpeas give you that satisfying crunch, and you can even find pre-prepared ones with similar flavourings to chips, but with more fibre and less salt. The Happy Snack Co has some good ones.
Rice crackers or multigrain Ryvitas with avocado and egg. Snacks are a good opportunity to get some important nutrients in. Adding avocado and egg to your crispbread can give you a light snack that is high in healthy fats and protein.
Cheese and crackers. Snacking on cheese may seem decadent, but it can also be a good source of calcium. Women and people over the age of 65 need to be particularly aware of calcium intake to keep our bones strong.
A snack pack is a convenient way to boost your nutrition for the day, and you can buy high-protein cheese these days.
Tuna or salmon and crackers. Choose a multigrain cracker and a 95g tin of fish for a high-protein snack that is high in healthy fats to boost heart health.
Veggie sticks and dip. The classic dietitian snack recommendation! Hummus dip is always a good choice – and super easy to make at home if you have time.
Sweet snacks
Berries and Greek yoghurt. Not only are you getting some fibre from the fruit, but the Greek yoghurt gives you a protein and calcium boost – win win!
Air-popped popcorn is low in energy while also being wholegrain. It is a carbohydrate as it is made from corn, but a small amount can go a long way.
Many commercial popcorns are cooked in oil or butter and can be loaded with salt. Avoid these pitfalls by popping your own plain popcorn (e.g. Woolworths Australian popping corn) or, if you want a readymade snack, try Cobs Lightly salted, slightly sweet popcorn.
Dark chocolate with nuts. Craving that chocolate taste? Why not pair it with a handful of nuts? These give you healthy fats and protein, and slow down the digestion of the chocolate, giving a smaller blood glucose peak.
I have a sweet tooth, so my favourite is 70% Lindt mild dark chocolate, which is sweeter than other dark chocolates, paired with cashews – the perfect pick-me-up!
Bliss balls. I love a chocolate-y snack, but I find it easy to overindulge. Bliss balls are much more filling but keep that sweet chocolate hit. These are my favourites to make at home.
Apple with peanut butter. Adding some peanut butter to your fruit will give you an extra boost of nutrition from the healthy fats and protein and sustain you for longer.
Drinks
Sparkling water is a great way to bring some bubbles to your day without the sugar. You can add your own flavours through a twist of fruit juice, such as lime or lemon juice, for a bit of extra pizzaz.
Kombucha is my go-to when I am not hungry and just in need of a little pop in my afternoon. Kombucha contains no sugar and the commercially available ones are available in a range of flavours.
Start with one simple swap
If this is all sounding like a lot of work, start small and build new habits over time by swapping one snack per week for something healthy.
Some of these snacks require preparation. I like to set aside a little time each Sunday to chop vegetables for veggie sticks, make bliss balls and boil eggs, meaning the rest of the week I can grab and go.
Do you have any questions? Talk to us
If you need support with diabetes and making dietary adjustments, call Diabetes WA.
We’re here for you from 8.30am to 4.30pm Monday to Friday on 1300 001 880.
