Nutrition: Snacks with staying power

If you’re fighting the urge to nap on your desk after lunch, then maybe that midday cup of coffee just isn’t cutting it. Try these; Lemon water It may not sound simple, but sipping water with lemon (cold or hot) is known to provide energy. One of the biggest forms of fatigue is dehydration, so make sure to sip up! Lemon gives an added boost of vitamins and enzymes. Be sure to start your day with a cup of hot water with lemon. Dried fruits and nuts Thanks to their mix of good fat and protein, nuts are a slow-burning food and provide sustained energy. Dried fruit provides a touch of sweetness, but with the added benefits of fiber. Just a small handful is best. However, too many carbs can cause low blood sugar, resulting in mid-afternoon sleepiness. Sliced banana Cathy Gashongore, a receptionist at Prize Solutions says midday snacks should contain about 100 calories of carbohydrates. “The natural sweetness in fruits takes longer to metabolise than the processed sugars you’ll find in candy, giving you more energy to last the afternoon without dosing,” she advises. Non-fat yogurt and granola Granola’s mix of grains, nuts, and dried fruit is the perfect crunchy complement to creamy, protein-packed yogurt. If you like your yogurt a little sweeter, stir in a dab of honey and sliced fresh berries. A whole grain, high-protein bar Pre-packaged cereal bars aren’t just for breakfast, and they’re the perfect snack at work or on-the-go. Choose bars with at least 5 grams of fiber and protein, but with less than 15 grams of sugar. Watch out for meal-replacement bars that are overloaded with calories—though you can always cut them into halves or quarters to create 100-calorie portions.

Lifestyle

Nutrition: Snacks with staying power