5 Healthy Energy Snacks to Get You Through the Mid-Afternoon Slump


fruitsaladIt’s a familiar scenario for web workers — you’re desperately trying to get through your work before the end of the day but by mid-afternoon you’re feeling lethargic, low on energy and craving a snack to help you get through the afternoon. Sugary snacks and junk food will give you a quick short-term boost but will lead to a crash just as quickly. I like to keep some healthy snacks within easy reach of my desk so I don’t get tempted to satisfy my cravings with sugar.

Here are five of the healthy snacks that I like to eat to help me get through the mid-afternoon slump.

Fresh fruit and berries. Apples, bananas and oranges are all tasty and bursting with carbs for energy, vitamin C and antioxidants. Why not make a small fruit salad? Berries are also great and contain even higher concentrations of antioxidants.

Seeds and nuts. Seeds and nuts are great as they are high in fiber and protein, which will make you feel full. I especially like walnuts and almonds. Walnuts are also high in omega-3 fatty acids, which help your brain to function. Beware, though — nuts are high in calories, so only take a small handful. This is the one snack I won’t leave within reach of my desk as it’s too easy just to keep grabbing handful after handful because they’re so tasty!

Plain nonfat yogurt (or soy yogurt). Yogurt is a great snack: low in fat, rich in protein that will help you feel full, with plenty of carbs for energy. Try sprinkling a little granola on top if you need something even more satisfying.

A bowl of oatmeal. Oatmeal is a good snack because it slow to digest, so you feel full for longer. Eating oatmeal can also lower blood cholesterol, reducing your risk of heart disease. If you don’t like oatmeal, a bowl of healthy breakfast cereal (perhaps with some yogurt or nonfat milk) will also provide fiber, carbs and vitamins.

Popcorn. Yes, you heard that right. Popcorn is a whole grain and high in fiber. Buy low-fat microwave popcorn, don’t add butter or salt — and stick to small servings.

What healthy snacks do you munch on to get over the mid-afternoon slump?

Image by stock.xchng user nkzs


Justin Levy

I always have oatmeal and fruit nearby. There’s something about some cold fresh fruit that does give you a little pick-me-up, especially if it’s in-season fruit that you don’t always eat (i.e. watermelon, melon, etc).

One thing I’ve been doing again lately is making my own trail mix as well. It’s cost-effective and healthy.


I find a bag of Japanese rice crackers (made with seaweed) is handy; cashew nuts and sesame seed bars are a great one for energy, and if I get too tired, my husband cooks a small piece of steak for me with egg (!). Energy is important when burning off so many calories through brain work…

Celine Roque

Oatmeal and fruits – they’re a staple in my home office. Keeping them around has improved my diet (which used to be filled with red meat and cholesterol).

Although yesterday a visitor gave me a quarter pounder with cheese which I absolutely regretted.

Nathan Rudy

Don’t buy microwave popcorn — it’s too expensive and totally unnecessary.

If you buy plain popcorn kernels, put it in a bowl and include some water or a TINY amount of oil it will pop just as well and for much less than overpriced, packaged microwave popcorn.

Comments are closed.