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Beat the 3pm slump.

You’ve had a healthy start to the day, you’ve been getting through those emails, meeting deadlines and you feel invincible. Then suddenly, the clock strikes 3 and like superman faced with kryptonite your energy starts to drop and that vending machine around the corner is starting to look mighty tempting. Sound familiar? I think we’ve all been in this position from time to time. So, how do we avoid the 3pm slump and stay healthy without relying on those snacks from the vending machine?

Although; the sugary snacks will provide us with energy quickly, this will only be short lived before we’re back at the vending machine looking for our next sugar hit. They really aren’t the power surge we want. Healthy eating during the day and at the right times can also set us up for a productive afternoon, free from this tiring slump.

Here are 5 alternative healthy afternoon snacks to help you avoid the unhealthy sugar surge and maintain your productivity:

Mixed nuts

Nuts are a perfect on the go snack that can sit right on your desk and don’t require refrigeration to keep them fresh. They contain healthy fats, protein and fiber, which will keep you full and maintain your energy levels to beat that 3pm slump. Although, it’s OK to have some salt in our diet, if your diet already contains a high amount of salt, try to choose unsalted varieties of nuts.

Greek yogurt and mixed berries

Yogurt is a great source of protein, calcium and potassium. These macro-nutrients and minerals are vital for tissue growth/regeneration and muscle contraction. The berries contain a variety of anti-oxidants to help reduce inflammation, keep your memory sharp and maintain a healthy digestive tract. The natural sugars from the mixed berries will also be a great pick me up during the afternoon period.

Vegetable sticks with cream cheese

Vegetable sticks like celery are a great healthy afternoon snack. Celery contains anti-oxidants that produce an anti-inflammatory effect, but they also have a large water content to keep you hydrated. Hydration is extremely important to maintain attention and concentration. We often forget that we also gain water from foods and Celery is great for this. Carrot sticks could also be used as an alternative. The beta-carotene in carrots is great for eye health and vision, so essential for those working in front of a computer.

Fruit

Keep things simple and grab a piece of fruit. Fruit contains plenty of vitamins, minerals and fiber. The natural sugar contained in fruit will give you a nice healthy energy boost in the afternoon. Try to keep the fruit whole, as juicing limits the digestive process. And before you know it you’ll be looking for that next snack.

Dark chocolate and almonds

Chocolate is often seen as a naughty temptation, but dark chocolate actually contains anti-oxidants such as polyphenols and flavanols, which may lower blood pressure and reduce heart disease risk. Almonds on the other hand may help control blood sugar levels, keeping your energy balanced for those arduous afternoon tasks. Remember these are supposed to be afternoon snacks and although dark chocolate contains anti-oxidants we don’t want to overindulge on chocolate.

There are so many combinations of healthy afternoon snacks. If you’re interested in other healthy eating options, please speak with an Accredited Dietician or your Accredited Exercise Physiologist.