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Foods that will push you past the post-lunch slump
Photo by Giorgi Iremadze on Unsplash
Lunch is a welcome respite in the middle of the day . Lunch is coveted because it provides a break from work and a chance to sit down and refuel the body until dinnertime .
Feelings of fatigue after eating a “ hearty ” lunch are not uncommon . Kim Yawitz , LD , a registered dietitian / nutritionist in Missouri , says it ’ s natural to get a little tired in the afternoon due to circadian rhythms and the release of melatonin between the hours of 1 p . m . and 3 p . m . But choosing the wrong foods at lunchtime may exacerbate afternoon fatigue , compromise an individual ’ s ability to concentrate and even result in hunger pangs . According to nutrition experts , certain food combinations at lunch can satisfy cravings and keep anyone energized through the commute home .
• Grain bowls : Complex carbohydrates tend to be high in energizing B vitamins and whole grains will keep you feeling fuller longer due to their high fiber content . Look for complex , protein-rich grains , such as quinoa , farro or brown rice . Balance the grain with plenty of vegetables .
• Salads with nuts : Salads are a go-to healthy lunch provided they ’ re not covered with fatty dressings or cheeses . Add chopped nuts to salads for added texture , protein and nutrition to fill you up and provide energy .
• Smoothies : Smoothies aren ’ t just breakfast fare . They ’ re delicious and nutritious any time of the day . You can add high-protein items , including plant-based protein powders or ground chickpeas and kale , to smoothies for an additional energy boost .
• Crackers and hummus : Purchase whole-grain crackers or ones made from almond flour for added nutrition and pair them with a healthy hummus dip . Hummus usually is made with chickpeas , garlic , tahini ( ground sesame seed paste ), and olive oil . It provides healthy protein and fat sources to keep you satiated .
• Overnight oats : Create a lunchtime or snack parfait using an overnight oats recipe . According to the Food Network , overnight oats are made by mixing old fashioned oats , milk ( dairy or nut milk ), yogurt , and other add-ins and letting the ingredients sit and thicken for at least five hours or even overnight . Change the flavor profile by experimenting with nuts ( or nut butters ), fruits and spices . This nutrient-dense meal will provide plenty of energy without bogging you down .
When dining out for lunch , fill up on vegetables , whole grains and lean protein , such as a quality white fish like wild cod . Starchy , cheesy and fast foods can contribute to fatigue that compromises afternoon productivity . n
Thomasville Scene February | March 2023 63