How Our Dietitians Recommend You Snack

It’s three o-clock and you’re fading fast, but you still have another couple hours at work.

As Dietitians we find that this is the time of day at work that most of our clients struggle with. Those who are trying to lose weight often feel this is their down fall time, and for those who are trying to maintain good energy this is the hardest time.

Did you know that having a balanced snack between 2-4 pm can help to increase your energy, reduce your cravings, and help to reduce your consumption at dinner? Couple that with fact that most 3 o’clock lulls are a result of dehydration, so staying hydrated can help get your though your afternoon with success.

What are snacks, really?

  • Their purpose is to get you to your next meal, maintaining your blood sugar levels.
  • They are small portions: 100-150 kcal per snack for most woman, and 200-250 kcal per snack for most men.
  • The number of snacks depends on your schedule and your eating habits, and typically should be 2-3 hours after your meal and 2-3 hours before your next meal.
  • Snacks should always include a protein and a fruit or vegetable.
  • You should not let yourself go hungry before having your snack.


Some examples of healthy snacks you can quickly build yourself:

  • ½ cup plain Greek yogurt topped with ½ cup canned mandarin oranges – add 2 Tbsp all bran buds for some extra fiber
  • ½ cup cottage cheese topped with ½ cup canned pineapple or pears
  • 1 apple with 1-2 Tbsp almond butter
  • 1 oz. cheese and an apple
  • 10-15 almonds with an orange
  • 1/3 cup hummus with cut up raw vegetables
  • ¼ cup of dry roasted lentils or beans
  • 2 Tbsp of dry roasted lentils or beans and a piece of fruit
  • A piece of jerky and a fruit
  • Small tuna salad with cucumber and peppers
  • ½ cup corn, 1 cup peas (thawed by running under cold water) and 2 Tbsp almonds (seems an odd pairing, but it’s delicious and well-balanced)
  • ¼ cup of mixed dried fruit and nuts

Try out some of these snack ideas next time you feel like you are starving and make it to your next meal successfully.