Balance Your Energy-Boosting Snacks!

Does that afternoon slump get you sometimes? When you drink a caffeinated beverage in the afternoon, have you noticed it sometimes has the opposite of the desired effect? That is, it gives you a temporary, quick-energy “high,” but then just as a rollercoaster does, as soon as you get that big boost, your energy level comes crashing down. Granted, some of us are more sensitive to this effect than others, but the secret lies in not having too much caffeine at one time and making sure you are also giving your body some food fuel along with it. A balanced snack works the best—one with some smart carbohydrate fuel (with fiber), some protein, and maybe some smart fat too. Here are some tips on how to keep your energy as high as possible through the day:

• Eat small amounts of food more frequently during the day when possible, instead of eating about two large meals. Large meals zap you of energy, and so does going hungry when you have large gaps between meals.
• Don’t fill up on high fat or sugary snacks. They tend to leave you feeling sluggish—if not right away, then shortly after consumption.
• If you are drinking something with a lot of caffeine in the afternoon but tend to be sensitive to the “highs” and subsequent “lows” of a caffeine boost, make sure you are also eating a small, balanced snack with it—something that contains some protein and fiber, for example.
• The best energy-boosting snacks are balanced, and they contain not just carbohydrate (with fiber) or protein, but both. This way you’ll get some quicker energy from the carbohydrate and some energy later on as well. Two examples would be a slice of whole grain toast or whole grain crackers with some peanut butter and a container of low fat yogurt topped with some granola and fresh fruit.

By Elaine Magee, MPH, RD
The Recipe Doctor Blog