That late-afternoon stretch is a danger zone. You’re not quite done with the day, dinner still feels far away, and suddenly you’re wandering into the kitchen “just to look.” One cracker becomes five, the cheese gets a “taste test,” and before you know it, you’ve demolished half the snack cupboard without a second thought.
The good news is that the mid-afternoon slump isn’t a personal failing but rather a mix of energy dips, dehydration, and not having a snack plan that holds you. Here are three simple, realistic ways to avoid the pre-dinner snack raid.
1. Thirst often shows up as hunger
We don’t always read our body’s signals perfectly, and sometimes what feels like hunger is just a nudge to hydrate. Before reaching for a snack, try sipping a big glass of water, Rooibos tea, herbal tea, or even a light broth. Give it 10 minutes. If you’re still hungry, then it’s probably real hunger, and you can make smart decisions.
2. Choose a snack with staying power
If you’re genuinely hungry at 3 pm, it helps to choose a snack that will keep you satisfied until dinner. Macadamias are one of the best “get-me-to-dinner” options because they’re rich in monounsaturated fats (the good fats also found in olive oil and avocados). These fats digest slowly, which means steady energy and real satiety, not a quick spike followed by another rummage through the cupboard.
They’re exactly the kind of snack that works with your body, not against it,” says Jillian Laing at Love Macadamia. “A small portion delivers flavour, satisfaction, and sustained energy, which is what most people are looking for in that mid-afternoon moment
They’re also naturally satisfying with a buttery, slightly sweet taste, but they come with substance: good fats, fibre, antioxidants, and key nutrients, all of which support metabolism and energy production. In other words, they don’t just plug the hunger gap; they help your body tick along properly through the afternoon.
The key is portioning. A measured portion, packed into a small container or snack pack, is enough to curb hunger and keep you comfortably satisfied until dinner.
3. Add a 3 pm pause to your routine
Most fridge-raiding happens when the afternoon feels chaotic. A tiny ritual can interrupt the spiral. Try one of these:
- Step outside for five minutes of fresh air or sunlight
- Do a quick lap of the house/office or a short stretch
- Set a “snack check” alarm for 3 PM so you pause and decide, rather than autopilot
That little reset lowers stress, gives your brain a breather, and makes you less likely to look for comfort in the cupboard.
Getting to dinner without snacking your way through the kitchen isn’t about willpower; it’s about a few smart cues. You’ll arrive at dinner hungry and a lot less annoyed at yourself for polishing off the snacks before anyone’s even set the table.
Love Macadamia offers simple recipes, nutrition tips, and everyday inspiration for enjoying macadamias. Visit www.lovemacadamia.org and follow @loveofmacadamia on Instagram and Facebook. For locally available options, a curated collection of South African macadamia brands is featured under the Brands We Love page on the website.
Image supplied for illustrative purposes. AI-generated visual.
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