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METropolitan Fitness

Preparing athletes for success

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Energy Boosting Snacks to Overcome Your Mid-Afternoon Slump

Posted on April 14, 2012 at 8:55 PM
    Hey all, hope you're enjoying a wonderful Saturday so far.  What a gorgeous day it was!  For many of you, trying to identify healthy, energy boosting snacks to get through your day has been a challenge.  As much as we talk about how important it is to make healthier eating decisions, it's understandable as to why those choices can be so taxing.  With the following blog, I wanted to be able to provide a few options to consider when faced with those mid-day energy slumps.  I hope this proves useful in satisfying your cravings while helping you stay on track with with your renewed focus on healthier choices.                                     

1. Oatmeal and Blueberries
Complex carbs like oatmeal provide steady, long-lasting energy, and help you feel full longer.  Top off 1/2 cup of hot oats with 1 cup of fresh blueberries, which are packed with nutrients that help promote brain function.
Nutrition facts: 243 calories, 56 g carbs, 5 g protein, 2 g fat

2. Spinach Salad
Mix up a fresh salad with 2 cups of spinach (rich in energy-boosting magnesium), 1 cup of antioxidant-packed strawberries, and 1/2 cup of black beans and one large hard-boiled egg for extra protein.
Nutrition facts: 200 calories, 35 g carbs, 17 g protein, 6 g fat

3. Oranges and Almonds
Staying hydrated helps you stay energized.  In addition to drinking water throughout the day, eat fruits like oranges, which are 90 percent water.  Pair one large orange with an ounce of raw almonds, which are loaded with fiber, protein, and heart-healthy fat.
Nutrition facts: 230 calories, 23 g carbs, 7 g protein, 14 g fat

4. Carrots and Hummus
10 carrots pair well with 1/2 cup of hummus.  This low-calorie combo is packed with beta-carotene, fiber, and healthy fat to help you feel full throughout the afternoon.
Nutrition facts: 245 calories, 26 g carbs, 11 g protein, 12 g fat

5. Low-Fat Cottage Cheese and Pineapple
Half a cup of low-fat cottage cheese is high in protein and calcium, while 3/4 cup of fresh pineapple offers a sweet topping that can decrease inflammation in the body and improve digestion.
Nutrition facts: 170 calories, 21 g carbs, 17 g protein, 2 g fat

6. Yogurt, Granola, and Cherries
Yogurt contains probiotics, which are known as the good bacteria needed for a healthy digestive tract.  Add some crunch to 1 cup of yogurt by mixing in 1 cup of low-fat, fiber-rich granola and 1/2 cup of dark cherries for a punch of antioxidants and phytonutrients.
Nutrition facts: 319 calories, 67 g carbs, 12.8 g protein, 4.5 g fat

7. Pear and Cheese
This simple snack is low in calories and perfect for portion control.  A pear and a fat-free mozzarella cheese stick are rich in calcium, vitamin C, potassium and fiber.
Nutrition facts: 160 calories, 26 g carbs, 9 g protein, 2.5 g fat

8. Apple and Almond Butter
Pair an apple with 2 tablespoons of almond butter for a heart-healthy, cholesterol-lowering snack packed with healthy fat and fiber.
Nutrition facts: 285 calories, 32 g carbs, 6 g protein, 16 g fat

9. Edamame
Snack on a 1/2 cup of edamame for a delicious, calorie-controlled snack that's rich in fiber and protein.  You can buy edamame fresh at the supermarket or keep a bag of frozen edamame in the freezer.
Nutrition facts: 100 calories, 9 g carbs, 8 g protein, 3 g fat



REFERENCES
  • Core Performance - Well at Work, Michelle Riccardi, November 2011

Categories: Nutrition and Food Choices

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