The Best Midafternoon Snacks

Avoid junk food when you're looking for an energizing snack.

Mid-afternoon snacking can provide a boost of energy, or a filling bite to hold you over until dinner. According to the American Dietetic Association, snacking can prevent overeating, help with weight control and fill in nutritional gaps left by your meals. Healthy choices, proper portion size and mindful eating lead to optimal benefits from snacking.

Energy

Plain non-fat yogurt with granola makes an energy-boosting snack.

According to Health.com, you should aim for either 100 calories or 15 grams of carbohydrates in an energy-boosting afternoon snack. A quarter cup of dried fruits and nuts, or four whole grain crackers with a tablespoon of hummus will do the trick. For a dose of protein and some sweetness, pair half a banana or small apple with a tablespoon of peanut butter. For a quick energy boost, try a whole grain, high protein bar.

Low Calorie

If you keep the portion small, trail mix is a good snack option.

Fitness Magazine has several ideas to keep calories in check while afternoon snacking. Aim to eat a filling mini meal high in nutrients, like tomato soup and baby carrots. If you have a sweet tooth, try canned mandarin oranges with a light whipped topping. A few graham crackers with low-fat peanut butter makes another tasty option. For high protein, combine one hard-boiled egg, one hard-boiled egg white and low-fat mayonnaise for low-calorie egg salad.

Filling

Hard-boiled eggs make a convenient portion-controlled snack. Eating one or two will make you feel full and satisfied. A handful of pistachios, about 30, will fill you with a boost of protein and fiber. Greek yogurt is higher in protein than regular yogurt and better at curbing hunger. Canned tuna is filling, low in calories and high in protein; just make sure you use low-calorie mayonnaise for tuna salad.

Quick and Easy

Place raisins and nuts in plastic baggies to grab on the go.

If you want a quick and easy snack that you can eat while driving, working or just on the run, pick a pre-prepared snack, such as a cereal bar, protein bar or energy bar bar. Beef jerky makes a simple, portable snack that is high in protein.

Tags: high protein, crackers with, peanut butter, snack that, whole grain, with tablespoon