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Healthy 3pm snacks to get you through the afternoon

08 August 2018

Nutritionist Diana Tencic shares her top tips and healthy snacks to help you avoid a 3pm slump.

Are you a slave to the afternoon snack when you are at work? Do you crave something sweet around 3pm?

Rather than hunt down the chocolate you’ve hidden in your desk drawer, make a few simple tweaks to your diet and daily routine. It could be changing a habit, eating regular meals or making sure you are getting a good night’s sleep.

Those afternoon cravings can often be a conditioned response to cues linked with sweet treats, such as a mid-afternoon coffee break. To identify such a response, take note of when they start and what habit you have created for yourself.

If you are skipping meals due to your busy day, chances are you will find yourself seeking out a 3pm snack. Don’t miss out on a meal and aim to stabilise your sugar levels by eating balanced meals. Avoid high sugary foods that will spike your blood sugar levels!

Another good routine to get into is to turn off Netflix at night and hit the hay! Research tells us that we need eight hours sleep. Our bodies repair and recover during our sleep so try to turn the lights off sooner.

If you have tried all of the above and you’re still finding you need that extra afternoon kick, I have shared some of my favourite guilt-free snacks to help you find your 3pm mojo.


Quick and easy two minute snacks:

1. Carrots sticks and dip

Cut a carrot into sticks and serve with 1⁄3 cup of guacamole or hummus. Remember to check the ingredients on store-bought hummus as some contain sugar. Be on the safe side and make your own! Try this quick and easy dip you can make in minutes: Mix two tablespoons of full-fat yoghurt with one tablespoon of finely chopped mint.

2. Homemade popcorn

Pop your own corn in a saucepan with coconut oil and add a spoonful of hazelnut butter. You can make this in the evening and bring a portion to work each day.

3. Make yourself a hot cup of tea

Brew a herbal tea, such as liquorice, chamomile or peppermint – it will likely satisfy your sweet craving and keep you going all afternoon long.


Snacks to prepare at the start of the week:

1. Cacao peanut-butter bliss balls

With cacao powder, a healthy dose of nuts and peanut butter, this little treat is full of healthy protein and fibre. Make yourself a big batch on Sunday and they will last for the week.

2. Gingerbread oats

Gingerbread oats are a guilt free way of enjoying the flavour of gingerbread, without all the sugar. Make these the night before in a jar and transport to work for a guilt-free and filling treat.

3. Zucchini and oat loaf

This loaf is a wonderful surprise and perfect to make on a Sunday afternoon to snack on throughout the week. The zucchini adds a lovely flavour and the oats are high in fibre to keep you full until dinner.

Remember the key is in the planning and preparation! If you set yourself up in advance, know that your afternoon delights will be tasty and kind to your energy levels.

Diana Tencic’s passions are fitness and food, and in that order too! Diana is the founder of Body Be Well with a goal to empower her clients and provide them with the tools to take control of their bodies inside and out.