It’s 3 o’clock in the afternoon. You took your lunch break at 11 a.m., and you still have two more hours’ worth of work at your workstation. You’re starting to get tired, cranky and hungry, but you’ve been trying hard to be mindful of your caloric intake, and the only snack options you have are a bag of chips and some leftover candy. Each gets more and more tempting the hungrier you get.
We’ve all been there — midmorning or midafternoon hunger strikes, and all you can think about is your next meal. While there are many health-and-fitness platforms that will tell you to push through those cravings and fight off your hunger, we’re here to tell you that you don’t have to (and shouldn’t).
It is better for you to eat smaller meals more frequently throughout the day, ideally every two to three hours. Your metabolism is like a campfire: A fire can only stay alive if it is given enough fuel (wood) to burn. In the same way, your body needs fuel (food) to make and use energy. Eating every few hours will fuel your metabolism and keep you energized.
With that being said, what is you eat is just as important as how often you eat. Impulse eating is a common problem people encounter because it is harder to make healthy choices when you want something quick and convenient. Quick, grab-and-go snacks like chips, candy or sugary granola bars aren’t your best options. Avoid the temptation by planning ahead and pre-packaging your own snacks!
Snack on foods that are nutritious and satisfying to keep your energy up and get you through the day. Below are some delicious, healthy snack ideas that you can pack with you wherever you go.
• Fruits and nut butter: A banana or an apple with almond or peanut butter are two popular examples of this delicious combo.
• Veggies and hummus: There are tons of hummus flavors you can try, such as roasted red pepper, garlic or classic. Pair one or two spoonfuls of your favorite hummus with carrots, peppers, cucumbers or celery.
• Greek yogurt: Packed with protein and nutrients, this snack will keep you full and satisfied until your next meal. Be careful to check the sugar content of the brand you plan to buy because some brands have a lot of added sugar. Your best option is plain Greek yogurt; add a little honey or fruit to sweeten it up! You can also make a yogurt parfait with berries, bananas and nuts.
• A handful of nuts: Almonds, peanuts, cashews, walnuts and pecans are all good snacks. They each contain healthy fats and protein that will fill you up.
• Dark chocolate: Believe it or not, chocolate, in moderation, has health benefits! However, white or milk chocolate aren’t quite as beneficial as dark chocolate because they have much more sugar. Opt for at least 60% cacao dark chocolate to satisfy your sweet tooth without spiking your blood sugar.
• Jerky: This is another protein-packed, satisfying snack that you can easily take on the go.
• Turkey and cheese roll-ups: Pair sliced deli turkey with your favorite cheese for a delicious, nutritious midafternoon snack.
• A hard-boiled egg: Just one egg has seven grams of protein and less than 80 calories! Add a little salt and pepper, or slice it up and eat it with whole wheat crackers or toast.