Four Best Snacks for Satisfying Your Mid-Day Hunger

Weight Loss and DietSeptember 26, 2018

You know the limits of your body. You are aware of the moment when you have pushed all your remaining energy in work and, though you had your lunch at a proper time, but you still feel drained of all the energy, perhaps a bit drowsy too, and crave for some snack food around mid-day.

Most likely the options that you have to satisfy your cravings are far from healthy. But leaving your stomach empty at this time is the worst thing you can do.

Therefore, you need to devise a list of snack options that can put your hunger at ease at least till dinner time, albeit not so much that you don’t feel hungry for the rest of the day. The best snacks for satisfying your mid-day hunger are the ones which are high in protein and low in sugar. Snacks which are high in protein usually are rich in fiber too. Protein and fiber together can fulfill your hunger and are low in calories.

you need to devise a list of snack options that can put your hunger at ease at least till dinner time

Nutritionists suggest mid-day snacks which are not more than 200 calories for men and 150 calories for women. The following options come highly recommended, so you can pick and choose according to your preference.

Banana and Peanut Butter Sandwich

Peanut butter, as the name suggests, is made of peanuts which are a rich source of protein. It is made with ground roasted peanuts and is high in dietary fiber, protein and magnesium. A single serving contains about 16 grams of healthy fat and 8 grams of protein.

Peanut butter with banana is a delicious combination especially when it is spread on a slice. Banana is a rich source of potassium and its sweet flavor compliments the salty taste of peanut butter. Studies show that bananas can prevent diabetes, cancer and hypertension. You can make your snack extra nutritious by adding half a scoop of any protein powder in the peanut butter, which will add 6 to 7 grams of protein in your snack.

Nuts and Fruits

Handful of nuts or a bowl of fresh fruits are considered to be an excellent snack at noon time. Nuts and fresh fruits are rich in anti-oxidants and healthy fats. They are also an excellent source of numerous minerals such as copper, zinc and magnesium. Fresh fruits are considered to be high in fiber and vitamins. Fruits are rich in vitamin C and vitamin A which are required for keeping your body active throughout the day.

Handful of nuts or a bowl of fresh fruits are considered to be an excellent snack at noon time

As there are plenty of nuts and fresh fruits available in market, therefore, it is better to choose the options which are most healthy, tasty, fulfilling and high in protein and fiber. Nuts rich in protein include almonds, cashews or pumpkin seeds.

You can make a mix of these nuts and can consume a handful every day whenever you feel like having a snack. Fruits rich in proteins and fibers include prunes, fig and apricots. These fruits are available in fresh, dehydrated or canned form.

Chickpeas

Chickpeas are abundant in protein and fiber. Chickpeas in boiled or roasted form can be consumed as a snack with your favorite sauce topping. About 100 grams of chickpeas fulfills 32% of your daily dietary fiber needs and 20% of your protein requirement of the day.

The flavor of roasted chickpeas can be enhanced by adding small amounts of cinnamon powder along with brown sugar to give it a sweet flavor. You can also make a hummus dip by grinding the boiled chickpeas together with roasted sesame seeds and garlic.

Hummus dip is another extremely rich source of anti-oxidants because of the garlic content. With a dash of olive oil, this dip can be used along with crackers or simply with a piece of pita bread.

About 100 grams of chickpeas fulfills 32% of your daily dietary fiber needs and 20% of your protein requirement of the day

Canned Sardines

These small sized fish are rich in Omega 3, vitamin D and vitamin B-12. Omega 3 fatty acids present in sardines help in improving our natural defenses against cardiovascular diseases and Alzheimer’s disease.

Also, omega 3 fatty acids can help in regulating the sugar level in blood. Sardines are also very rich in protein, phosphorous, calcium and selenium. A 92-grams can of sardines fulfills 50% of your daily requirement of protein.

Due to their small size, sardines are considered to be very low in the food chain. Fortunately, this allows it to be least contaminated by elements such as mercury relative to other fish. Sardines as a ready-to-eat snack are available in canned form and can be consumed directly from the can or be served on top of crackers along with a drop of mustard sauce to give that punch of flavor.