Do you feel a little bit slower in the afternoon?  The afternoon slump is well known and experienced by millions of people every day.  Whether you stay at home or work all day this slump is bound to strike.  Most people feel this fatigue between the hours of 2pm and 4pm, which is generally in between lunch and dinner.  This unproductive time period can be brought on by many factors including lack of sleep, poor eating habits and stress.  Exerting lots of energy in the morning can have you feeling burnt-out.  Cramming for a deadline can fry your brain and skipping meals or over eating can make the afternoon slump more prevalent. 

Taking care of your body begins at night.  Be sure to get a full nights rest with a goal of the recommended eight hours.  Eat a good breakfast that will start up your metabolism and get you ready for the day.  Go easy on the caffeine; more than four caffeinated drinks may cause irritability and anxiety.  Over eating at lunch can make you drowsy even before the afternoon slump. 

When you begin to feel fatigued or unproductive try different things before pouring a cup of coffee.  Take a five minute nap if possible and if you are stuck at a desk, stretch for a few minutes.  Stretching will increase blood flow and can help with alertness.  If you are feeling hungry don’t jump to eat a fatty, sugary treat; it may give you a quick rush however it will not sustain your fullness or energy.  Try a snack that has a good balance of carbohydrates and protein.  The carbohydrates will help you with a more immediate result while the protein will keep you feeling energized later.  Some examples of a good afternoon snack include vegetables and humus, blueberries and granola, or apples slices with peanut butter.  Remember that are a lot of factors that play into your afternoon slump.  The best way to eliminate it or lessen it is by taking the many approaches listed above.  Just think, by 4pm tomorrow you could have accomplished much more than you expected just by doing a few simple things.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

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