​Healthy Mid-Day Snacks


It is almost 3:00 pm, and your energy levels are on the low; you can neither focus nor resist the urge to sleep. This means you need a snack to boost your energy and stimulate your brain.

After a long day at work or at school, your blood sugar starts to fall, affecting your brain performance; you need to have a small meal to maintain your functions until you have your lunch. Contrary to widespread belief, mid-day snacking is not a bad habit. The key is in choosing the right snack at the right time.

In order to help you make better healthy snack choices, we have prepared a list of handy and delicious snacks.

  • Fruits: They are sweet, delicious, and need little to no preparation. Fruits are packed with vitamin C, which boosts mood and immunity. Take a fruit with you in the morning before leaving, and guarantee that you have the best snack for your day.
  • Salad: No one can deny the benefits of a salad plate. It is packed with vitamins, minerals, and fibers. The more various and colorful ingredients in a salad are, the more its benefits increase. Unfortunately, it may require a little preparation, but you can cut your vegetables the night before and grab your salad quickly in the morning.
  • Yogurt: Yogurt is not just a fast snack, but it is full of benefits. Being a dairy product, it has high amounts of protein, calcium, and vitamins. Thus, you will feel full and well-nourished at the same time. Add fruit pieces or a sprinkle of oats to double up your nutritional benefits.
  • Nuts: Nuts can fill your stomach faster than you think. They also have high amounts of magnesium and beneficial unsaturated fats; not mentioning their delicious taste. Try adding a pinch of dried fruits for a richer taste and a higher nutritional value. However, do not consume too much, just a handful will be enough to keep you going.
  • Dark Chocolate: Who can say no to chocolate? If you need to indulge yourself with a sweet treat, dark chocolate is your best choice! Cocoa is a good source for antioxidants, and caffeine will make you alert; however, limit your intake to a couple of pieces.
  • Tuna and Crackers:  Tuna is a great on-the-go snack; it is high in protein and omega-3 fats, which make you feel full for a long period. Tuna is also a great meal for athletes; adding crackers or whole-wheat toast will make it a more filling and energizing meal. Sadly, it may smell a little bad.

Last but not least, water is not a snack and cannot conquer your hunger, but getting enough water will help you stay fresh, alert, and will regulate your appetite. Getting the mid-day slump is not a problem anymore. Keep some of these snacks in your desk drawer or your school bag for a healthy refreshment. Stay healthy and focused!


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SCIplanet is a bilingual edutainment science magazine published by the Bibliotheca Alexandrina Planetarium Science Center and developed by the Cultural Outreach Publications Unit ...
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