How to snack smarter by decoding those 3PM cravings sweet, salty, or crunchy and uncovering what the body might really need.
At around 3PM, energy often dips, focus fades, and cravings come calling. Whether it’s a sudden urge for chocolate, chips, or something crunchy, most people experience the classic afternoon slump.
But snacking smarter isn’t just about willpower—it’s about understanding what those cravings actually mean.
Lyndi Cohen, the Australian nutritionist explores how to interpret 3PM cravings and how to snack smarter by identifying the body’s subtle cues for nutrients, hydration, or emotional comfort.
Decoding these cravings is the first step toward building a more balanced relationship with food and supporting energy, mood, and overall wellness through the day.
Craving Something Sweet?
You might be thinking, “I just need a little sugar hit to get me through the afternoon.” But here’s the thing—sweet cravings often happen when your blood sugar crashes. That’s super common after a carb-heavy lunch, eating too fast, or skipping lunch altogether.
What your body might be trying to tell you: You need more steady energy from slow-digesting carbs and y ou could be low in magnesium, which helps with blood sugar control and energy levels
Some healthy solutions might be:
- A small bowl of Greek yoghurt with berries and cinnamon
- A square (or two) of 70% dark chocolate with a handful of almonds
- A banana with a spoon of peanut butter
Craving Salty Snacks?
Chips, pretzels, or salty crackers calling your name? That might be your body asking for something deeper. These kinds of cravings are often tied to electrolyte imbalance, especially if you’ve been sweating, hydrating a lot without salt, or had a low-sodium meal (like a plain salad).
What your body might need: A boost of sodium and potassium to restore balance and hydration that actually sticks
Some healthy options might be:
- A boiled egg with sea salt and a few slices of avocado
- Wholegrain crackers with hummus
- A handful of lightly salted pistachios or pumpkin seeds
- A handfull of edamames.
- Jam with cheese.
Craving Something Crunchy?
Craving chips or crackers? Crunchy foods are often about more than flavour—they’re tied to stress relief, boredom, or mindless munching when you’re overwhelmed. But they can also hint at a need for more fibre or even zinc, which helps with stress resilience. A Good option to have is food that are very high density but low calories. This can help us reduce stress, anxiety and just keep us busy for the next couple of hours.
What your body might be asking for: More chew-time to release tensio. Fibre to help digestion and regulate energy.
Try this instead:
- Apple slices with almond butter
- Air-popped popcorn with nutritional yeast
- Raw veggie sticks (carrot, cucumber, capsicum) with a tahini dip
- Grapes and blueberries are also great options.
Carbs Carbs Carbs
We are all big fans of carbs and our body is no exception. Many times, carbs are the body’s preferred energy source. And the good news is that there is no need to limit carb. They have so many good benefits for our health but the key idea is to always dress up you carbs.
Adding extra ingredients to your carbs like protein, frats, and veggies is a great combination that will get you feeling fuller for longer.
Some healthy options could be:
- Slice of bread with avocado and tomato
- Pasta with tuna and veggies
- Wrap with hummus and chicken.
- Poke bowl with all the veggies you can think of
