If you’ve ever experienced that low, persistent growl in your stomach around 10 a.m., you know one thing for certain: mid-morning hunger is real. Assuming he’s had breakfast, he’ll probably look at the clock when this happens and think to himself: Lunch time is two hours away. What I am going to do?
There is much you can do. But first, let’s examine why that mid-morning bout of snacking happens in the first place.
“Our brains and bodies typically use up energy quickly in the mornings, when efficiency and creativity are at their peak,” the registered dietitian explained. Tracy Lockwood Beckerman. “This burst of productivity can leave you feeling drained and wanting to head to the kitchen for an early lunch.”
It’s also possible that you’re not eating a big enough breakfast, Beckerman added. “Once your body digests and metabolizes that miserable or unbalanced breakfast, hunger hormones like ghrelin knock on your door sooner than expected.”
If you want to stave off those mid-morning hunger pangs, you can start by eating larger, more balanced breakfasts packed with healthy fats, protein, and complex carbohydrates. But if you have a hard time working up an appetite in the morning or find yourself hungry no matter what, here’s what to eat.
Banana covered with nut butter
If you’re still working from home, this is an easy mid-morning option. “You always want your snacks to include a protein or healthy fat source, not just a carbohydrate. This better stabilizes blood sugar and increases fullness to last until lunch,” explained the registered dietitian. abby vichill. “Bananas have carbohydrates and nut butter has fat and protein.”
dark chocolate and nuts
Who can say no to chocolate at 10 am? Beckerman says that combining dark chocolate with almonds, peanuts, or even pumpkin seeds can help keep your blood sugar stable while keeping you focused and productive. As a nice bonus, the dark chocolate has a bit of caffeine in that.
A protein bar (but not just any protein bar)
There are tons of protein bar options out there that are meant to keep you full and energized. Plus, they’re a great option if you’re back in an office and want something quick and easy. Beckerman suggests REDD barsthat are made with real ingredients like hemp, pumpkin seeds, chia seeds, and quinoa.
“These bars are also low in sugar and high in protein and real fiber, so they’ll fill you up and give you a sustainable energy boost before you get hungry at lunchtime,” she said. With the recommendation of the Food and Drug Administration Since we don’t eat more than 50 grams of added sugar per day, it’s best to look for protein bars that are on the lower end of added sugar, around 10 grams or less.
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walnuts
An easy snack to eat whether you’re working from home or at the office, walnuts do more than just stabilize blood sugar and keep you full until lunch, says Beckerman. “According to investigate, eating walnuts can also improve memory and concentration in adults,” he said. “So if you plan to continue your work routine, some satisfying crunchy nuts can help you optimize your productivity.”
Of course, eating other nuts as a snack is also a good option: almonds and pistachios will similarly stabilize blood sugar. But if you want brain and concentration benefits, walnuts may be the way to go.
Dry meat with sliced vegetables and hummus
This is an easy and nutritious snack for anyone working from home, according to Vichill. And while she suggests opting for grass-fed beef jerky, if she can’t find it or it’s out of her price range, regular jerky will work just fine. Jerky is full of protein and vegetables [like carrots or bell peppers] and hummus has fiber and carbohydrates.”
fruit chips
While fruit chips don’t exactly contain the protein, Beckerman said they can be a great mid-morning snack for a number of reasons, especially if you’re in an office and need something quick and easy.
“CortexThin-cut fruit chips are a nutritious, zero-waste snack that won’t break your appetite for lunch,” he said. “Their fruit chips are made from the peel and rind of the fruit, so they’re naturally packed with nutrients like vitamin C and potassium, so you’ll feel good about boosting your immune system while satisfying your crunchy cravings. Also, unlike fresh fruit, these dried fruits will not brown or bruise on the way to the office, which is always a plus.”
Boiled eggs
While this might not be the best snack to take to the office if you want to stay on good terms with your co-workers, if you’re working from home, this is a healthy, nutrient-packed snack that will keep you full until lunch. “Eggs have fat and protein,” Vichill said.
chia seed pudding
Chia seed pudding is made ahead of time, so it can be an easy snack whether you’re working from home or in the office. “Chia seed pudding contains protein, fat, and carbohydrates,” Vichill explained, noting that chia seeds have 4.7 grams of protein per ounce.
When it comes to the perfect mid-morning snack, a little preparation goes a long way. By having these snacks on hand, you’ll not only be full until lunch, but you’ll also be more productive.
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