So it rolls around to 330pm and you’re feeling a little low in energy and craving something like maybe… chocolate ! Or a cookie… or both !! Newsflash, that rollercoaster seems like a good idea at the time but won’t sustain your energy or satisfy until you reach for more than one. Dietitian to the rescue.

Below I have list some snacks that are nutritious and have a low glycemic index which mean your blood sugars will stay stable to support your mood and cognition well through to dinner.

Top Afternoon Snack Ideas For Sustaining Energy

  1. Greek yoghurt topped with berries, sultanas, sunflower seeds, cacao nibs, cinnamon and a drizzle of honey: Not only does this snack hit a sweet spot with a little natural sugar from the fruit and honey, its a great source of fibre and also protein to fill you up. Cacao is also an antioxidant which has a vast amount of positive scientific literature behind it including the ability to positively influence mood.

  2. Peanut butter on apple: So simple, but so satisfying. Apples are high in soluble fibre, the perfect food for feeding bacteria in your gut to support a healthy microbiome. At the moment apples are in season, so will be crisp and delicious when slathered with oily peanutbutter.

  3. Healthy protein balls: If you haven’t had time to make them – no stress, many supermarkets have them already available. Our favourite are the brand Tasti SMOOSHED or Tom and Luke’s. A couple of these with a warm cup of tea will make you feel like royalty. Their primary ingredients tend to be nuts (healthy fats) which support attention and memory as well as dates which are also high in fibre like apples. Portion size an issue? Put 3 away in a snap lock bag by your laptop ready for 330pm and eat them S-L-O-W-L-Y.

  4. Healthy hot chocolate: Whilst the milk is a great source of calcium and protein, the chocolate component is a rich source of polyphenols. Studies have shown polyphenols may improve digestion, brain function, and blood sugar levels, as well as protect against blood clots, heart disease, and certain cancers. We posted our favourite recipe for healthy hot chocolate to our instagram this week (see below).

  5. Home made cookies or banana bread: Yes, healthy varieties of your favourite things do exist. With a bit more time for baking these days, why not experiment. We have been making the amazing Teresa Cutters Almond Meal Banana Bread for years. We have also recently been experimenting with healthy cookies at home. If you make the effort, you can be rewarded.

    Remember that natural sweetness can come from fruit alot of the time, so you don’t always need to add buckets of sugar. Happy snacking 🙂

Ash and Aims xx

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