5 Healthy Snack Ideas To Combat The 3pm Munchies

3pm. It’s that awkward time between lunch and dinner, when you need to tide yourself over with the energy to function until the work day comes to an end, and resist the temptation to crawl under your office desk and binge on a box of donuts, block of chocolate, salty potato chips or whatever your delicious poison happens to be.

Sound familiar? Never fear, because these guilt-free healthy snack ideas will beat the cravings without the undesirable sugar crash. 

Hummus

A delicious, creamy concoction commonly containing chickpeas (dare you to say that fast three times!), olive oil, garlic, lemon juice, sea salt and tahini. When making hummus at home from scratch or purchasing high quality versions from the supermarket with no hidden nasties, this 3pm snack is an excellent option to ward off hunger and keep you fuller for longer.

Chickpeas are a great addition in the diet of vegans, vegetarians and omnivores. They are rich in plant-based fibre and protein.

When the snarky PMS monster bares its fangs, you can smiling knowing that chickpeas contain magnesium, manganese and vitamin B6 – known to help minimise common symptoms of PMS. But don’t get us wrong, guys love these convenient little powerhouses too.

Chickpeas have been known to balance cholesterol levels, minimise hypertension and ward off heart disease. They’re also associated with keeping overeating to a minimum and preventing weight gain due to the high fibre content.

Chickpeas have a role in healthy digestive function, minimising toxic build-up and protecting against harmful bacteria. Evidence suggests chickpeas, garlic and olive oil can reduce inflammation in the body. Garlic is even thought to have anti-aging properties and encourages a healthy immune system, with anti-fungal and antioxidant benefits.

Tip: Carrot and celery sticks are a great option for dipping in hummus while keeping calories to a minimum. Wholegrain flatbread is perfect for scooping up hummus while boosting your fibre intake – but beware, some brands may have higher fat or sugar content than others.

Fruit

Nature is amazing when you really think about it. Fruit literally grows on trees, raw and ready to eat, bursting with wholesome goodness, but of course you already knew that.

The old proverb 'An apple a day keeps the doctor away' isn’t cool just because it’s fun to say. Crunchy with a sweet flavour, apples not only are a party for out tastebuds but are high in antioxidants, flavonoids and dietary fibre. Alongside assisting in preventing cancer, hypertension, diabetes and heart disease, apples may increase neurological health. They’re literally food for your brain.

Bananas make our bodies sing with their vitamin B6, folate, potassium, vitamin C, fibre and magnesium content. They’re easily digested and provide long lasting energy, and are even thought of as a natural mood enhancer – the perfect, healthy cure to the 3pm fuzzies.

There’s bunches of options to fill your body with fruity goodness. Here’s just two quick ones to peel away your energy slumps and fill them with a smile.

Energy Bars/Balls

We’re big fans for creating your own nibblies or if you’re not a wiz in the kitchen, grabbing reputable, natural health brands rather than choosing just any old snacks wrapped in colourful plastic.

Huge ingredients lists with weird, super long words should raise your eyebrows and for good reason. Pre-packaged energy balls and bars may contain fillers and additives that can set a bump in your healthy eating. 

Opt for passionate, health-conscious brands that use raw, natural ingredients like antioxidant-rich Blue Dinosaur bars, or create your own energy bars/balls and customise it to your liking and individual needs, being conscious of sugar and fat content.

When we’re talking about protein balls and bars specifically they are high in…. you guessed it, protein! Proteins, known as the ‘building blocks of life’ are essential to the healthy growth of lean muscle mass, as well as maximising your energy.

Evidence suggests enjoying high protein options between meals keeps your metabolism fired up and your hunger satisfied, so come next meal you won’t overload on the portion size.          

Yoghurt

Next time you’re browsing the supermarket for a creamy dairy snack, reach for no or low-fat yoghurt instead of the sugar rich ice cream tub. We recommend checking the nutritional content and sticking to options with less than 12g of sugar per 100g. Natural or plain yoghurt is usually the way to get your snack fix without loading up on the naughty stuff.

Yoghurt is a great source of protein, calcium, probiotics, vitamin A and vitamin B12.

Calcium is essential for keeping bones and teeth strong, for optimal muscle contraction, secreting hormones and transmitting signals through the nerves, regulating heart function, blood clotting and more.

Probiotics in yoghurt are known for maintaining gut health – but not all yoghurts are the same so it’s worth doing your research to get the most out of your 3pm snack.

Probiotics are living bacteria – but don’t worry, these are the good guys and girls that help keep your insides happy and healthy – you’re intestinal tract will love you for it. Increasing your probiotic intake may help relieve digestive issues and bloating caused by bad bacteria.

Yoghurt also contains vitamin A and vitamin B12 that promote healthy eye sight, blood and the development of nerve cells.

Tip: Sweeten it up with a teaspoon of honey or fresh fruit.  

‘Naked’ Popcorn

OK, this one is just a little bit cheeky. Don’t worry, you don’t have to cuddle up in the cinema in your birthday suit to enjoy the benefits of this wholesome snack.

Let’s pop the myth. Popcorn can be healthy. Naked air-dry popcorn is all the goodness without the overload of oils, fats and sugars. Corn kernels are high in vitamin A, vitamin B, vitamin E and rich in minerals. Being 100% wholegrain, they’re great for increasing fibre content to support healthy digestion.

The alarm bells ring when this delicious snack is tossed through with stacks of butter, artificial butter flavouring and other nasties that will get your calorie count soaring.

Stick with popcorn that’s popped with zero oil with a hot air popper or check out Google for some easy microwave cheats.

Tip: To mix it up, top your naked popcorn with a small amount of high quality, antioxidant rich dark chocolate and a dusting of cinnamon. Yum!