Health Wellness 7 Energy-Boosting Snack Foods to Help Avoid the Midday Slump Registered dietitians recommend these healthy snacks for more energy in the afternoon. By Ria Bhagwat Ria Bhagwat Ria Bhagwat is the lifestyle editor at Real Simple, where she covers stories related to home, life, and health. Prior to joining Real Simple, Ria was a freelance lifestyle writer at a variety of publications, including Apartment Therapy, Well+Good, and House Digest, where she wrote about color coordination, interior design, and holistic wellness. In her spare time, you can find Ria taking walks across Brooklyn or obsessing over which romance novel to read next. Real Simple's Editorial Guidelines Updated on July 25, 2024 Close Photo: Arx0nt/Getty Images By the time late afternoon rolls around, so does that lethargic and unproductive sensation you’ve worked all day to avoid. The feeling is more commonly known as a ‘midday slump,’ or the dip in energy we experience halfway through the day. It’s easy to wonder if afternoon slumps show up like clockwork, but it’s actually the food we eat that helps drive (or curtail) our energy levels. That means there's a solution. According to Samantha Coogan, MS, RDN, it’s not just the time of day that affects our energy levels—it’s also our tendency to lean into diet culture. “If you feel hungry shortly after eating something, it's probably because you didn't eat enough,” 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. “Sometimes we need a tangible reminder to fuel and feed ourselves,” Coogan says, encouraging people to set a personal boundary that “for every 45 minutes you work, take a 15 minute snack and/or hydration break.” We’ve outlined a few snack foods you can incorporate into your workday to avoid the midday slump. Samantha Coogan, MS, RDN, is the program director of the Didactic Program in Nutrition and Dietetics and a senior lecturer within the Department of Kinesiology and Nutrition Sciences at the University of Nevada, Las Vegas. 01 of 07 Apples, Pears, Bananas Fruits like apples, pears, and bananas have been proven to help you feel full longer, especially if you’re in a rush and need something that’s easy to eat on the go. Once you’ve had a substantial lunch, consider snacking on one (or all) of these fruits. 02 of 07 Peanut Butter Delicious, creamy, and super filling—peanut butter is a great way to spice up your midday snack. It’s 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. 03 of 07 String Cheese It’s not just fun to pull and eat, it’s also filled with vitamins and minerals that can help boost energy levels. While you’re 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. 04 of 07 Avocado Toast With Whole Grain Bread 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 is not just delicious, but it’ll satisfy your appetite and keep you full for several hours. 05 of 07 Yogurt With Fruits and Granola 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. 06 of 07 Citrus Citrus is another sector of fruits that deserves its own spotlight. Citrus fruits—like oranges, lemons, and grapefruits—are rich in water and Vitamin C, 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. 07 of 07 Protein Shake Protein shakes aren’t technically food, but they’re 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! Above all, it’s important to remember that “Protein and fats also help you feel fuller for longer, whereas carbs have a lower satiety value than protein and fats,” Coogan notes. “This means that carbs won't keep you feeling as full as long as protein and fats, leading to a reduction in energy and focus.” When possible, pair carbs with one of the snack foods listed above to ensure high energy levels for the rest of the day. Other Tips to Avoid the Midday Slump Identify Your Typical 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 “If 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.” It might help to identify what time your midday slump occurs so you can combat it accordingly. Pair the Right Foods Together It’s not just about the foods you eat, but the way you eat them. For example, pairing carbs with protein or healthy fat is a good rule to follow, according to Coogan. These ingredients are also referred to as macronutrients, or the most important nutrients the body needs in order to retain energy. Avoid Coffee Altogether Believe it or not, coffee is not the answer to boosting energy levels. “Coffee often contributes to that slump because it can suppress appetite while giving a short-term burst of stimulation,” says Coogan. Since coffee doesn’t provide any real calories to satiate hunger, avoid drinking extra cups in the afternoon in hopes of beating the midday slump. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit