Key Takeaways<\/p>\n
By the time late afternoon rolls around, so does that lethargic and unproductive sensation you\u2019ve worked all day to avoid. The feeling is more commonly known as a \u2018midday slump<\/a>,\u2019 or the dip in energy we experience halfway through the day. It\u2019s easy to wonder if afternoon slumps show up like clockwork, but it\u2019s actually the food we eat<\/a> that helps drive (or curtail) our energy levels. That means there’s a solution.\n<\/p>\n According to Samantha Coogan, MS, RDN, it\u2019s not just the time of day that affects our energy levels\u2014it\u2019s also our tendency to lean into diet culture. \u201cIf you feel hungry shortly after eating something, it’s probably because you didn’t eat enough,\u201d Coogan explains. During the work week, we can also get lost in our projects and forget to eat, push it off until absolutely necessary, and inevitably crash. \u201cSometimes we need a tangible reminder to fuel and feed ourselves,\u201d Coogan says, encouraging people to set a personal boundary<\/a> that \u201cfor every 45 minutes you work, take a 15 minute snack and\/or hydration break.\u201d We\u2019ve outlined a few snack foods you can incorporate into your workday to avoid the midday slump.\n<\/p>\n Apples, Pears, Bananas <\/p>\n Fruits like apples, pears, and bananas have been proven to help you feel full longer<\/a>, especially if you\u2019re in a rush and need something that\u2019s easy to eat on the go. Once you\u2019ve had a substantial lunch, consider snacking on one (or all) of these fruits.\n<\/p>\n Peanut Butter <\/p>\n Delicious, creamy, and super filling\u2014peanut butter is a great way to spice up your midday snack. It\u2019s packed with protein and healthy fats that you can slather on toast, crackers, or your favorite fruit to enhance the taste and curb your hunger.\u00a0\n<\/p>\n String Cheese <\/p>\n It\u2019s not just fun to pull and eat, it\u2019s also filled with vitamins and minerals that can help boost energy levels. While you\u2019re finishing up that final draft or getting ready for a night shift, snack on some string cheese and pair it with another one of these highlighted foods.\n<\/p>\n Avocado Toast With Whole Grain Bread <\/p>\n Avocado is one of the most popular healthy fats, and for good reason. Another quick and easy snacking option includes toasting some whole grain bread and coating it with fresh avocado. Avocado toast<\/a> is not just delicious, but it\u2019ll satisfy your appetite and keep you full for several hours.\n<\/p>\n Yogurt With Fruits and Granola <\/p>\n Dress up a bowl of yogurt with some fruit and granola (or dried oats, depending on your preference). For example, plain vanilla yogurt paired with cut up strawberries, blueberries, and oats makes for the perfect midday snack.\n<\/p>\n Citrus <\/p>\n Citrus is another sector of fruits that deserves its own spotlight. Citrus fruits\u2014like oranges, lemons<\/a>, and grapefruits\u2014are rich in water and vitamin C<\/a>, both of which will fill your energy tank throughout the day. You can even incorporate these fruits into your favorite salad or eat them on their own.\n<\/p>\n Protein Shake <\/p>\n Protein shakes aren\u2019t technically food, but they\u2019re packed with enough protein and other nutrients to curb your appetite and leave you feeling ready for a workout. You can also toss a few of your favorite fruits into the mix!<\/p>\n Above all, it\u2019s important to remember that, \u201cProtein and fats also help you feel fuller for longer, whereas carbs have a lower satiety value than protein and fats,\u201d Coogan notes. \u201cThis means that carbs won’t keep you feeling as full as long as protein and fats, leading to a reduction in energy and focus.\u201d When possible, pair carbs with one of the snack foods listed above to ensure high energy levels for the rest of the day.<\/p>\n Other Tips to Avoid the Midday Slump Although midday slumps happen in the afternoon for most people, the timing can change depending on fluctuating schedules. For example, Coogan notes that \u201cIf you work a traditional 9 a.m to 5 p.m., then it could be two to three hours after lunch. If you work the night shift, say as a nurse from 7 p.m. to 7 a.m., it could occur around 3 to 5 a.m.\u201d It might help to identify what time your midday slump occurs so you can combat it accordingly.\n<\/p>\n Pair the Right Foods Together <\/p>\n\n
\n Identify Your Typical Midday Slump <\/p>\n