More Americans reported snacking as a result of the COVID-19 pandemic, and 26% reported snacking multiple times a day with 38% replacing meals with snacks according to 2020 data from the Food & Health Survey from the International Food Information Council. If you get hangry like me, it’s beneficial to have an idea of what snacks may help you get through the workday.
Nutritionists point to the types of snacks that may help boost energy and productivity versus perpetuate that midday slump. Sustained energy throughout the day is best met with snacks rich in protein, fiber, and healthy fats, says Dr. Linda Anegawa, an internal and obesity medicine physician and medical director at PlushCare, which offers primary care and mental health services.
“Proteins and fats provide more slow-release energy than other types of foods, which helps avoid sugar crashes that can diminish energy,” she says.
Carbohydrates alone are digested faster and may promote quick bursts of energy but not sustained energy, says Angela Blackstone, a registered dietitian at the Ohio State University Wexner Medical Center. She recommends pairing carbohydrates with foods rich in fiber and protein and avoiding ultra-processed, sugary, pro-inflammatory foods that contribute to an increased risk for chronic diseases. Think of snacking as ways to incorporate more nutrients and antioxidant-rich whole foods into your day.
Even having snacks on hand in preparation for a busy workday can be beneficial.
“Be mindful when snacking. Plan and prepare snacks in advance by having foods cut, washed, and portioned out,” says Blackstone.
And monitor your “hunger cues” that say it’s snack time. They may surface in the form of fatigue, low energy, or irritability, says Jenna Amos, a registered dietitian and nutrition manager at Freshly, a meal delivery service.
Here are five snacks that can help boost energy midday:
A cup of greek yogurt is high in protein and low in sugar, packed with calcium, probiotics, and vitamin B12. This snack can help give you more sustained energy throughout the day. It may also improve bone health—which can be extra beneficial for those working from a desk all day, Anegawa says.
Nuts are an easy go-to snack that can help with “sustained energy,” Anegawa says, adding that they are rich in protein and “heart healthy fats.”
“If you enjoy a sweet and salty flavor combo, add in a tablespoon of stevia-sweetened dark chocolate chips,” she says.
Hard-boiled eggs are packed with protein and antioxidants and are good to have on hand.
