9 Energy-Boosting Foods and Drinks a Dietitian Uses to Beat a Midday Slump

As a registered dietitian, I’m well aware that eating well-balanced, nutritious meals throughout the day can help decrease the risk of a midday slump. But as a mom of three children who's trying to balance work, family, and household demands, I can also say that 3 p.m. hits hard more often than not. As I start to feel my energy dwindle in the mid-afternoon, it would be easy to turn to caffeine for a quick boost of energy, but I try not to do that for two reasons. First, consuming large amounts of caffeine after 2 p.m. (or even noon if you’re genetically predisposed to be sensitive to caffeine) can contribute to insomnia.

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 Second, I love using snacks as an opportunity to add a serving of fruits, vegetables, whole grains, or lowfat dairy.

When choosing an energy-boosting snack, I look for a combination of protein, complex carbohydrates, fiber, and healthy fats. Foods with this macronutrient makeup tend to have a low glycemic load, meaning the body breaks them down slowly. That effect can keep your blood sugar, as well as your energy, levels steady.

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In the same way, avoiding foods that contain added sugars and refined carbohydrates — which can lead to a quick spike and consequent drop in blood sugar levels — can leave you feeling tired and lackluster later in the day.

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 Rather than turning to buckets of coffee or a caffeine-packed energy drink, here are nine delicious, healthy, and natural ways I boost my energy and avoid dragging through the afternoon.

I realize water isn’t the most exciting option —but drinking more H2O may be the best kept energy-boosting secret. After all, dehydration is a major contributor to fatigue. So, when my energy starts to wane, a glass of water is usually the first thing I’ll reach for, especially if I realize that I’m behind on my hydration goal for the day. The human body is 50 to 60 percent water by weight, and water is essential in almost every bodily function.

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 As such, even a slight dip in hydration levels can have a negative impact on how your body and brain function. Drinking enough water is an easy way to stave off that afternoon dip in energy.

This snack is an absolute classic and one of my all-time favorite options. I usually opt for apple slices with almond butter or a banana with peanut butter (I’ll mix and match depending on what’s on hand) for a delicious snack with real staying power. The fiber and other carbohydrates in the fruit paired with the protein and healthy fats in the nut butter make this a go-to snack when my energy dips.

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Hummus is made from chickpeas which, like other legumes, are an excellent source of protein and fiber.

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 This protein and fiber promote slowed digestion, which leads to steadier energy throughout the afternoon. When paired with veggie sticks, you can expect a snack that provides both a satisfying crunch and a burst of nutrition.

Edamame are young soybeans, and they’re packed with plant-based protein along with fiber and a number of other vitamins and minerals, notes the U.S. Department of Agriculture.

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Edamame beans naturally have an excellent balance of protein, carbs, and fiber. These delicious little beans can be enjoyed right out of the pod with just a light sprinkling of salt.

This colorful combo is indicative of the rich nutrients within. I love layering Greek yogurt with berries in a mason jar so I can grab them when I need them. Greek yogurt is an amazing source of protein and probiotic (simultaneously supporting gut health and the gut-brain connection for improved energy, mood, and overall health).

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At the same time, berries (fresh or frozen) are a great source of antioxidants, which can help protect the brain by reducing oxidative stress, a process that leads to cell damage.

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 Talk about a win-win!

As a delicious source of complex carbs and B vitamins, oatmeal is a fantastic afternoon snack option.

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 That said, it may not seem like the most practical snack, at least at first glance. Enter overnight oats, a set-it-and-forget-it option for preparing oatmeal the night before, so that the next day you can enjoy it straight from the fridge. With overnight oats, the options are seemingly endless. But for optimal energy, consider adding protein-packed Greek yogurt and whatever milk you like to your bowl. Then top them with whatever healthy (and energy-boosting) ingredients you like best, such as nuts, fruit, or cacao nibs. Change the combo every time to add a wider variety of nutrients and fend off boredom.

Not just for Easter anymore, hard-boiled eggs make for a great portable source of protein. Eggs are also packed with folate and vitamin K — two key nutrients that support brain health. A deficiency in either of these nutrients can lead to fatigue, which certainly won’t help if your energy is already dwindling.

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 To incorporate complex carbohydrates, serve with a slice of whole-grain bread or a piece of fruit.

Avocados are a nutrient-dense fruit that are packed with healthy fats and fiber.

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Serving avocado atop whole-grain bread only makes it that much more nutritious. Plus, this quick and easy snack is sure to leave you with a little more pep in your step! Simply slice or mash some avocado and sprinkle it with lemon juice, salt, pepper, and crushed red pepper. Yum!

Popcorn is the perfect mix of polyphenols (known for their anti-inflammatory and cognition-boosting benefits) and whole grains (which deliver a slow release of energy to keep you going).

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 Opt for a variety that is unprocessed, such as air-popped or stove-popped popcorn, and top it with a sprinkle of salt, nutritional yeast, furikake, or a different favorite healthy popcorn topping. Popcorn can also be prepared ahead of time and packed to take with you wherever an afternoon slump is bound to strike!