Nutrition experts Luciana Soares and Roksana Ehsani recommend eating apples with nut butter to fight mid-day fatigue, according to marthastewart.com. Many people experience energy slumps during the workday and reach for sweet or salty snacks that provide only brief boosts.
Soares, a dietitian and master of science in clinical nutrition and dietetics, said feeling tired by mid-day is a normal part of the circadian rhythm after several hours of activity. She noted that stress, poor sleep, dehydration, and diets low in protein and fiber make energy drops feel worse, adding that a balanced snack helps restore energy until the next meal.
Sustained energy and blood sugar control
Soares explained that processed snacks such as chips and baked goods contain high amounts of refined carbohydrates, saturated fats, sodium, and added sugar while offering few nutrients. She noted those foods give quick energy, but low protein and fiber cause hunger and tiredness to return quickly.
Ehsani, a dietitian and nutritionist, said apples with nut butter prevent sharp blood sugar fluctuations because they combine complex carbohydrates, fiber, protein, and healthy fats. Apples supply complex carbs and fiber, while nut butter provides protein, fiber, and healthy fats. These digest more slowly than simple carbs, delivering steady energy without spikes or crashes.
Hydration and satiety benefits
Ehsani noted that dehydration often triggers mid-day tiredness, making fluid intake vital for brain function and energy maintenance. Apples assist with hydration because they are about 85 percent water.
The combination of nutrients also keeps hunger away longer. Soares said protein and healthy fats digest slower than carbohydrates alone, while fiber slows digestion and promotes fullness until the next meal.
Healthy snack choices and alternatives
Experts recommend buying nut butter with little or no added sugar to avoid blood sugar spikes. Ehsani advised choosing products that contain only nuts and a pinch of salt.
Pears can replace apples to provide similar amounts of complex carbohydrates, fiber, and water. Readers can also add toppings like melted dark chocolate or seeds, which provide extra protein, healthy fats, and fiber.
Earlier reports named edamame, or young soybeans, as the top snack for heart health. A 100-gram serving of edamame supplies 11.5 grams of protein and 5 grams of fiber to help maintain fullness longer.
