We call it “low blood sugar” and when it hits us in the middle of the workday, all we want to do is find something to make it stop. While that feeling of crashing isn’t usually caused by low blood sugar but rather by our body correcting for high levels of it, it doesn’t make working any more comfortable when it occurs.

According to nutritional experts, you need to find the right snack to correct these episodes of hunger and keep your blood sugar levels stable throughout the day. Here are some guidelines when choosing snacks:

  • Calories: No more than 200
  • Protein: 15 grams
  • Fat: 10 grams
  • Fiber: 4 grams
  • Carbs: No more than 25 grams
  • Little or no added sugar

While it might seem complicated to find foods that meet these criteria, there are many options out there. Here are just five that are quick, simple, and very effective:

  1. A hard-boiled egg

Serving size: one large egg

  • Calories: 78
  • Protein: 6 grams
  • Fat: 5 grams
  • Fiber: 0 grams
  • Carbs: 0.5 grams
  • Sugar: 0.5 grams

 

  1. String cheese with berries

Serving size: one mozzarella cheese stick and one cup of whole strawberries

  • Calories: 116
  • Protein: 7 grams
  • Fat: 5 grams
  • Fiber: 3 grams
  • Carbs: 12 grams
  • Sugar: 7 grams

 

  1. Cucumber slices with Greek yogurt dressing

Serving size: one cup of cucumber slices and one tablespoon of Greek yogurt dressing

  • Calories: 51
  • Protein: 2 grams
  • Fat: 3 grams
  • Fiber: 0 grams
  • Carbs: 5 grams
  • Sugar: 2 grams

 

  1. Whole-grain English muffin with almond butter

Serving size: 1/2 whole-grain English muffin and one tablespoon of almond butter

 

  • Calories: 155
  • Protein: 8 grams
  • Fat: 10 grams
  • Fiber: 3 grams
  • Carbs: 15 grams
  • Sugar: 2 grams

 

  1. Plain, nonfat Greek yogurt with raspberries

Serving size: one cup of yogurt plus 1/2 cup of raw raspberries

 

  • Calories: 161
  • Protein: 24 grams
  • Fat: <1 gram
  • Fiber: 5 grams
  • Carbs: 17 grams
  • Sugar: 12 grams

As you can see, most of these snacks are high in protein, fats, and fiber and also have moderate-to-low levels of sugars and carbs. The protein helps keep you full and decreases insulin production, while the fats and fiber slow down digestion, which prevents carbs from entering the bloodstream and raising your blood sugar quickly.

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